Beginner: 2 sets of 8-10 reps
Intermediate: 3 sets of 10-12 reps
Advanced: 4 sets of 12-15 reps
- Rest 60 sec between each exercise
Sections-
Arms & Legs
ARMS
- Bicep Curls:
- Stand on the center of the resistance band with your feet shoulder-width apart.
- Hold the resistance band handles in each hand with your palms facing forward.
- Keeping your elbows close to your sides, slowly curl your hands towards your shoulders.
- Pause for a moment at the top, then slowly lower the bands back down to the starting position.
2. Tricep Extensions:
- Step on the resistance band with one foot and hold the other end with one hand.
- Stand up straight and extend your arm overhead.
- Bend your elbow, bringing your hand behind your head while keeping your upper arm stationary.
- Extend your arm back up to the starting position, fully straightening your arm.
3. Resistance Band Reverse Fly:
- Stand on the center of the resistance band with your feet hip-width apart.
- Hold the handles with your palms facing each other and arms extended in front of you.
- Keeping a slight bend in your elbows, squeeze your shoulder blades together and pull the bands out to the sides.
- Pause for a moment at the peak of the movement, then slowly return to the starting position.
4. Resistance Band Push-Ups:
- Wrap the resistance band around your upper back and hold the ends with your hands, just below your shoulders.
- Assume a push-up position, with your hands slightly wider than shoulder-width apart and your body in a straight line from head to toe.
- Lower your chest towards the ground while maintaining tension on the resistance band.
- Push back up to the starting position, extending your arms fully.
5. Resistance Band Shoulder Press:
- Step on the resistance band with both feet and hold the handles at shoulder height, palms facing forward.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Push the bands straight up overhead, fully extending your arms.
- Slowly lower the bands back down to the starting position, maintaining control.
LEGS
- Squats:
- Place the resistance band just above your knees.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Engage your core and push your hips back, bending your knees to lower into a squat position.
- Keep your knees aligned with your toes and your chest lifted.
- Push through your heels to stand back up to the starting position.
2. Glute Bridges:
- Lie on your back with your knees bent and feet flat on the ground.
- Place the resistance band just above your knees.
- Engage your glutes and lift your hips off the ground until your body forms a straight line from knees to shoulders.
- Squeeze your glutes at the top, then slowly lower your hips back down.
3. Lateral Band Walks:
- Place the resistance band just above your knees.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Take a step to the side with your right foot, maintaining tension on the band.
- Follow with your left foot, bringing your feet back to shoulder-width apart.
- Repeat the side steps for a total of 10 steps to the right and 10 steps to the left.
4. Standing Kickbacks:
- Place the resistance band around your ankles.
- Stand with your feet hip-width apart, hands on your hips for balance.
- Keeping your core engaged, kick one leg back and up, extending it fully while maintaining tension on the band.
- Squeeze your glutes at the top of the movement, then lower your leg back down.
5. Hamstring Curls:
- Anchor the resistance band around a sturdy object near the ground.
- Lie face down on a mat with the band around your ankles and your legs fully extended.
- Bend your knees, bringing your heels towards your glutes while keeping your upper legs on the mat.
- Squeeze your hamstrings at the top of the movement, then slowly straighten your legs back to the starting position.
