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SkinnyFit 7-Day Resistance Band Challenge [+Daily Videos!]

Written by Liz Brown

Try the Resistance Band Challenge to tone your body, burn serious calories, and get motivated in just ONE week!

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A lot can change in 7 days... let's do this!

There’s no better feeling than having a set of goals at the beginning of a new year. This year, if one of your goals is to prioritize your health, you’ve come to the right place. No matter if you’re looking to tone up, lose a bit of weight, or simply find a fitness program to get you on the right track, this 7-day challenge is for you! 

What’s The 7-Day Resistance Band Challenge?

The SkinnyFit Resistance Band Challenge was created to fit exercise seamlessly into your lifestyle with little disruption to your routine. Every day, for seven days, you’ll have a follow along workout led by one of our amazing fitness experts! All you need for the challenge is a mat (your living room floor will also do), the SkinnyFit Resistance Bands, and just 20-30 minutes per day. 

Every day you’ll have a brand new workout that will tone your body and get your heart pumpin’ for a great workout! Each workout is a follow-along format so you can exercise with your instructor, just like if you’re in a class! The workouts are designed for all fitness levels and modifications are included! You’ll even have the option to do a warm up and cool down before and after your workout (videos provided). 

If you decide to take the challenge, we encourage you to join the SkinnyFit community for moral support and the opportunity to win cool prizes! Don’t forget to tell your workout buddy about the challenge! This way, you can hold each other accountable and start the year off right! 

Are you ready to get started? LET’S DO THIS

Warm Up

In order to avoid injury, it’s recommended to do at least 10 minutes of warm up work before starting any exercise! Follow along and get warmed up before your workout.

Cool Down

Cooling down after a workout helps your body and muscles a chance to relax after a workout. Stretching after a workout also speeds recovery and assists with injury prevention. Try this cool down after your workouts and be proud of yourself for your accomplishment!

Day 1: Tight & Toned Arms

Put a stop to arm jiggle once and for all with this resistance band arm workout! Follow along for a great workout and get ready to show off those beautifully toned biceps and triceps!

Day 2: Lower Body Blast

Have you ever wanted toned legs like Carrie Underwood? ‘Cause, SAME! This challenging lower body workout will blast through cellulite and leave your legs looking lean and feelin’ mean!

Day 3: Full Body Toner

It’s day three and I already know what you’re thinkin’… but don’t stop now! You’re doing great! Now that we’ve toned your arms and legs, it’s time to really take things up a notch and hit them again with some full body toning!

Day 4: Booty Burner

You made it half way! Congrats! Today, we’re going to tighten those glutes and firm that booty so get ready to feel the burn!

Day 5: Baby Got Back (& Biceps!)

This back and biceps workout will help build up core strength, improve posture, and even fight off back rolls!

Day 6: Supercharged Cardio

It’s time to give your muscles a bit of a break, but don’t get too excited. This workout will get your heart pumping—perfect for fighting off excess fat! Get ready, things are about to get sweaty!

Day 7: Intense Arms

You made it! Today is the final day of the resistance band challenge! Great job! Now, finish it off with a bang!

Mentioned In This Post

SkinnyFit Workout Band

Ready, set, sculpt & skinny! The SkinnyFit Workout Band enhances any workout, with medium resistance for any fitness level. Durable and compact, you can build your dream body anytime, anywhere!

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About The Author

Liz Brown

Fitness & Nutrition Expert (CPT., FNS.)

Liz is a health & wellness expert, writer, and editor with over a decade of experience in the fitness & nutrition industry. She emphasizes research and simplifies complex topics to help make healthy living simple and sustainable. When she isn't researching and writing, she's sharing delicious recipes, easy DIYs, and home decor tips on her blog and social media.

More from Liz, visit: Personal Blog, TikTok, Instagram


  • NASM Certified Personal Trainer(since 2012)
  • NASM Certified Fitness Nutrition Specialist (since 2014)
  • Credentialed Coach Practitioner, Coach Training Academy
  • B.A. Liberal Studies (Health & Nutrition Sciences)
  • A.A. Liberal Arts (STEM)

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