Are you looking for a full-body resistance band workout that you can power through at home? Look no further! This workout is designed to work your entire body from top to bottom.
Reps, Sets, GO!
The golden rule of resistance training is consistency and improvement. You need to be consistent to improve. For a full-body blast workout, there should be at least two circuits. All workouts should consist of at least 1 set of 12-18 repetitions (also known as ‘reps’) of each exercise, with a short rest between reps. There should ultimately be a 15-second rest between exercises in each circuit.
The workout will feature exercises that target both the upper and lower bodies for a total body strength training program.
Circuit one
15 reps of each exercise, 15-second rest between exercises.
Hindu squat with band pulls
- Stand on your mat, raise your heels, standing on your toes
- Keeping your back straight
- Raise your hands above your head, holding a band on each side, extend your arms out until you feel resistance in the band
- Lower your hips backward and down
- Raise your heels, and keep your weight to the front of your foot.
- Lower into a squat, bring your hands straight down, holding your band taught and applying resistance
- Engage your core and glutes and raise to standing
- You need to be on the front of your feet at all times
- Repeat once complete
Russian twists
- Sitting on your mat, place a booty band on your thighs and one on your ankles
- Keep your knees bent as you raise your legs until your feet are off the ground
- Raise your kettlebell or dumbbell
- Twist to the left and dip your weight towards your left hip
- Raise the weight and twist to the right
- Repeat for 15 reps (One rep is 1 dip to each side)
Jumping jack – banded
- Stand with feet hip-width apart, place a booty band just below your knees
- Jump, and spread your feet apart
- As your feet separate, bring your hands above your head and touch the tips of your fingers together
- Jump your feet together
- Repeat once complete
Wall sit
- Find a nice spot on a wall clear of items around you
- Stand with your back to the wall, feet apart
- Lower into a deep squat with your legs bent at a 90-degree angle
- Hold for 10 -15 seconds
- If you would like a variation, place a band around your thighs before you lower into your wall sit
Lateral squat
- Stand with feet apart, wider than your hips
- Shifting your weight from your weight to the right and bend your knee
- Keep your left leg straight, reach forward
- Drive your weight up and over to the left
- Bend the left knee into a squat with your right leg straight, reach forward
- Repeat
Circuit two
Reverse lunge
- Loop a resistance band under the arch of your left foot, the other end looped over your head, sitting comfortably across your neck; if it is uncomfortable, place a thin towel between the band and your neck
- Stand straight, and take your right foot and place it behind you
- Lower into a lunge by bending your left leg
- Rise again to standing and repeat for 10 reps
- Repeat with your right leg for 10 reps
Spider push-ups
- Start in a traditional push-up position
- Place both hands on your mat, feet together
- Lower into a push-up, as you lower into a push up bend your left knee and bring it upwards towards your bent left elbow
- Push up to the starting position returning your leg straight
- Lowering into your second push up bend your right knee, bringing it towards your right elbow
- This completes one rep
- Repeat for 15 reps
Reaching Push up
- Start in a traditional push-up position
- Before you lower into your exercise, reach your left arm up and forward
- Return your hand flat underneath you
- Lower into your push-up
- Lift up to starting position
- Repeat with your right arm; this concludes one rep
- Repeat for 15 Reps
Bird dog
- On all fours on your mat
- With your wrists beneath your shoulders
- Raise and extend your left arm out forward, extending your right leg out
- Squeeze your glutes
- Return to starting position
- Repeat with the opposite arms and legs
- Repeat for 20 reps
Circuit three
Lateral plank walk
- Placing a band on your thighs or mid calves, get into a plank position
- “Walk” out to the left for ten steps, crossing your arms over as you step with your feet
- “Walk” ten steps out to the right, crossing your arms as you walkout
- Repeat 3 times
- Adjust the resistance band to suit your fitness level
Half kneeling archer row
- Assume a half-kneeling position
- Keep your left knee to the ground, and your right leg bent at the knee at a 90-degree angle
- Hold your resistance band in your hands, lift your right arm up above shoulder level
- With your left hand, pull the band back across your chest, like you are shooting an arrow with a bow
- Slowly return your arm, repeat for 10 reps on each side
- Keep good posture and form while performing this
Pull through
- Place a kettlebell beside you on your left
- In an extended arm push up position, reach your right arm underneath you to the kettlebell
- Grip the kettlebell and pull it under you to your right-hand side
- Return your right arm to the starting position
- With your left arm, pull the kettlebell back to the other side
- Repeat for 10 repetitions of each side
One leg glute bridge
- Place your band around the top of your knees
- Lying flat on the ground, bend your right knee
- Squeeze your glutes in, raise your hips into the air
- Keep your left leg extended
- Lower your hips down, and rise again for 10 reps
- Bend the other leg and extend the right leg, repeating the process for ten reps
Get ripped at home
It has never been easier to build lean muscle at home. Resistance bands (like the ones at https://victoremgear.com/products/booty-bands )and a dumbbell or a kettlebell can do wonders for your at-home gym needs. The only thing you need is motivation and an end goal. You don’t need fancy gym equipment and to get ripped.