You don’t need a gym membership and fancy equipment to build full-body strength. You can challenge your muscles at home with nothing more than a resistance band. personal trainer  Thomas recently shared an Instagram Reel that proves this. Using four exercises, her banded routine targets muscles across the body, including the triceps, biceps, quadriceps, and core.

You can do this workout from home or in a quiet corner of the gym. All you need is a short-looped resistance band and a little space.

Research in Open Medicine found that "elastic [resistance band] training can promote similar strength gains to conventional resistance training." This means a workout like Thomas' can be just as effective as using dumbbells or kettlebells.

Whether you're doing a full-body dumbbell workout or exercising with resistance bands, the key to making gains is to progressively overload your training. This means that you should increase the intensity of your workouts over time, to ensure you keep challenging your muscles.