Lindsay Arnold Wants to Replace Your Home Gym with This One $35 Resistance Band

As a former college athlete, resistance bands are my not-so-secret weapon to a better workout. They provide constant time under tension (the key to muscle growth and endurance) and allow you to create multi-directional resistance (ideal for moving through functional exercises that impact our everyday). Plus, they’re portable, affordable and easy on the joints—a godsend for my knees after one too many marathons.

But as convenient as they are, resistance bands have historically had one major flaw: only supplying a singular load. To adjust the tension, you’d have to pause your workout, remove the band, shimmy into a new one and try to regain your flow; a major buzzkill for your workout momentum—not to mention the heart rate you were strategically tracking for Zone 2 training. It wasn’t until I was introduced to The Everything Band that I realized this nuisance didn’t have to be the norm.

The brainchild of Lindsay Arnold, former pro on Dancing with the Stars and current founder of The Movement Club, a workout app featuring Pilates, strength, dance and more, The Everything Band was created to replace your entire resistance band collection. “Every detail was designed with versatility and simplicity in mind,” she tells me. “My goal wasn't to make another resistance band; it was to create one tool that could truly do it all, whether you're strength training, doing Pilates-inspired movements or just fitting in a quick workout at home or while traveling.”

The unique, multi-loop design acts like a lever—the closer you get to the center, the more resistance there is. This allows users to seamlessly adjust resistance from one move to the next, all without breaking form or fumbling through your gym bag. Plus, unlike other options on the market, the Everything Band provides you with more ways to move, meaning you can easily use it to program a full-body workout, no additional equipment required.

With the launch debuting back in April, The Everything Band sold out almost immediately. Now, it’s back with a highly anticipated restock set to drop on 7/28. Psst: If you want to get in on the action, I suggest you join the waitlist before it sells out (again).

To experience the band firsthand, I had a chance to meet up with Lindsay for a private workout in NYC. And after testing it at home over multiple weeks, I can confirm it’s a fitness game changer (not to mention the most luxurious resistance band I’ve ever owned—that fabric!). From lateral raises to side-lying hip lifts, here are her five favorite moves from our morning in the studio—all featuring The Everything Band, of course.

• Muscles Worked: Shoulders (front and side deltoids)
• Form Tip: Keep your shoulders down and avoid using momentum to propel your arms up. The lowering (or eccentric) phase of the move is just as important as the lifting (or concentric) phase, so maintain a controlled tempo the entire time.

Step 1: Step both feet through the middle of The Everything Band, positioning them about hip-width apart. Reach down and grab the loops of the band on either side in an overhand grip (palms facing behind you). The numbered loop you grab will determine your resistance level. I suggest starting with 5 and working your way down if that’s not challenging enough.

Step 2: Keeping your arms straight with a soft micro-bend in your elbows and knees, raise your arms directly out in front of you, lifting until your hands are parallel to the floor at about shoulder height.

Step 3: Resist the pull of the band as you slowly lower your arms back down to the starting position.

Step 4: From here, immediately lift your arms out to your sides until they are just below shoulder height, forming a “T” or “V” formation, depending on your strength and shoulder flexibility.

Step 5: Slowly lower your arms back down to your sides with control.

• Muscles Worked: Core, glutes, shoulders
• Form Tip: The tension in the band will want to pull your upper body forward. Keep your chest open by bracing through your core.

Step 1: Step one foot through each end of The Everything Band (loop 5), positioning your feet about shoulder-width apart with your toes slightly pointing outward.

Step 2: Reach down and grab the center of the band with both hands, letting it rest between your thumbs and pointer fingers. Bring your hands to the center of your chest, keeping your elbows bent and tucked by your sides. Stand tall, engage your core, and keep your weight evenly distributed through your feet.

Step 3: Begin the movement by lowering your hips back and down as if you are sitting into a chair. Lower down until your thighs are roughly parallel to the floor, ensuring your knees stay tracked over your toes and your chest remains lifted.

Step 4: As your hips lower, simultaneously press your hands forward, straightening your arms directly out in front of you at shoulder height.

Step 5: Push firmly through your heels to stand back up, pulling your hands back in toward your chest to return to the starting position.

• Muscles Worked: Glutes, hamstrings, core
• Form Tip: Try not to dump all of your body weight into your non-working leg. Press firmly through both hands to keep your shoulders and hips square to the floor.
  
  

Step 1: Start on all fours in a tabletop position. Secure the center of The Everything Band firmly under both of your palms, pressing your hands flat into the floor to lock it in place. Place the arches of both feet through the ends of the band (loop 5).

Step 2: Position your wrists directly under your shoulders and your knees directly under your hips. Keep your neck long, eyes looking slightly down and ahead of your hands and pull your belly button toward your spine to engage your core.

Step 3: Move to the starting position by picking your working leg up and lifting it straight back behind you until it’s parallel to the floor. Flex your working foot to keep the band secure.

Step 4: Keeping your thigh completely still and parallel to the ground, squeeze your hamstring and bend your knee, pulling your heel in toward your glutes until it’s bent at a 90-degree angle. Hold for a beat.

Step 5: Slowly and with control, extend your leg back out to the starting position. This is one rep. Repeat before switching to the opposite side.

• Muscles Worked: Glutes, outer thighs, obliques
• Form Tip: When lifting your leg, think about leading with your heel rather than your toes. This ensures you are targeting the side of the glutes (gluteus medius) rather than your hip flexors.

Step 1: Start by kneeling on your mat. Secure the middle of The Everything Band under your bottom hand, placing that hand flat on the floor directly under your shoulder. Place the arches of both feet through the ends of the band (loop 5).

Step 2: Come into a side lying position, resting your hip on the mat with your torso raised and knees stacked on top of each other.

Step 3: Engage your obliques and press through your hand to lift your hips up into a kneeling side plank position.

Step 4: Kick your top leg up and out by squeezing your outer glute until it is roughly parallel to the floor (or slightly higher). Try to maintain a straight line from your torso to your toe.

Step 5: Slowly lower back down to the starting position with control, resisting the pull of the band. Repeat before switching to the opposite side.

• Muscles Worked: Core (lower abdominals)
• Form Tip: Try not to collapse into your shoulders. Press through your forearms to keep your spine straight and your chest open.

Step 1: Sitting on your mat, wrap The Everything Band around your torso, centering it around your lower back. Place the arches of both feet through the ends of the band (loop 5). Position the band on the inside edges of your knees.

Step 2: Engage your core and lean back onto your elbows. Lift both feet off the ground, bending your knees to a 90-degree angle.

Step 3: In this modified tabletop position, lower one leg at a time, tapping your toes onto the mat before lifting and switching. Maintain the 90-degree bend in your legs the whole time, using your lower abdominals to power the movement.