Full Body Resistance Band Workout
This is a basic workout that is great for beginners and seasoned fitness gurus because you can always tweak it to "take it up a notch." I created it to make some workouts that anyone can do, especially for people who may be rehabing injuries or people who just want to start working out but don't know where to start and don't want to be super sore all week.
When beginning a fitness program, you should NEVER do more than what your body is ready for! If you can barely move the next day (or week), you've done too much. To stay healthy and motivated, ease into a fitness routine.
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The great thing about this workout is that you can turn it into an upper body workout by taking out all the lower body moves.
I highly recommend that approach for true beginners.
After a month, add in the lower body moves if you feel ready for a little more of a challenge.
Printable PDF
Beginner: 1-2 sets of 10 reps of each exercise; 30-sec cardio interval (or omit)
Intermediate: 2-3 sets of 12 reps of each exercise; 30-45-sec cardio interval
Advanced: 4 sets of 15 reps each; 60 sec cardio interval
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You'll Need:
Resistance Bands of various strengths
Jump Rope, opt
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Warm-up:
30 sec Jumping Jacks
30 sec Arm Circles (15 sec forwards, 15 sec backwards)
30 sec Butt Kicks
30 sec Arm Swings
30 sec High Knees/Run/March in Place
15 sec Right Hamstring Stretch
15 sec Left Hamstring Stretch
30 sec Alt Toe Touch
30 sec Jumping Jacks
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The Workout
Set 1: Perform 1-4 Times then do Cardio Interval
Chest & Back
10-15 Wide Back Rows w/ Full Squats (or a static squat hold)
10-15 Chest Press w/ Static Right Forward Lunge
10-15 Narrow Back Rows w/ Full Squats (or static squat hold)
10-15 Chest Fly w/ Static Left Forward Lunge
10-15 W's (w/ opt Calf Raises)
10-15 Decline Chest Press w/ Alternating Forward Lunges (or switch legs at mid-point)
30-60 sec Cardio: Jumping Jacks or Jump Rope
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Set 2: Perform 1-4 times, then do Cardio Interval
Shoulders and Abs
10-15 Front Shoulder Raises (w/ opt Toes Out Calf Raises)
30-60 sec Plank (on knees or Full Plank)
10-15 Side Shoulder Raises (w/ opt Toes In Calf Raises)
30-60 sec Bird-Dog (on Knees or Full Plank)
10-15 Shoulder Press (w/ opt Full Squat)
30-60 sec Right Side Plank (on Knees or Full)
30-60 sec Left Side Plank (on Knees or Full)
30-60 sec Cardio Interval: Butt Kicks (opt w/ Jump Rope)
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Set 3: Perform 1-4 times, then do Cardio Interval
Biceps and Triceps
10-15 Biceps Curls (w/ opt Right Side Leg Lift)
10-15 Overhead Triceps Press (w/ opt Left Side Leg Lift)
10-15 High Biceps Curls (w/ opt Right Curtsy Squat)
10-15 Triceps Pull-Down (w/ opt Right Rear Leg Lift)
10-15 Inward Biceps Curl (w/ opt Left Curtsy Squat)
10-15 Triceps Kick-backs (w/ opt Left Rear Leg Lift)
30-60 sec Cardio Interval: Tick-Tocks (opt w/ Jump Rope)
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If you want to make this a little more challenging, split this into 6 sets as follows:
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Set 1: Perform 1-4 Times then do Cardio Interval
Back
10-15 Wide Back Rows w/ Full Squats (or a static squat hold)
10-15 Narrow Back Rows w/ Full Squats (or static squat hold)
10-15 W's (w/ opt Calf Raises)
30-60 sec Cardio: Jumping Jacks or Jump Rope
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Set 2: Perform 1-4 Times then do Cardio Interval
Chest
10-15 Chest Press w/ Static Right Forward Lunge
10-15 Chest Fly w/ Static Left Forward Lunge
10-15 Decline Chest Press w/ Alternating Forward Lunges (or switch legs at mid-point)
30-60 sec Cardio: Skaters
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Set 3: Perform 1-4 times, then do Cardio Interval
Shoulders
10-15 Front Shoulder Raises (w/ opt Toes Out Calf Raises)
10-15 Side Shoulder Raises (w/ opt Toes In Calf Raises)
10-15 Shoulder Press (w/ opt Full Squat)
30-60 sec Cardio Interval: Butt Kicks (opt w/ Jump Rope)
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Set 4: Perform 1-4 times, then do Cardio Interval
Biceps
10-15 Biceps Curls (w/ opt Right Side Leg Lift)
10-15 High Biceps Curls (w/ opt Right Curtsy Squat)
10-15 Inward Biceps Curl (w/ opt Left Curtsy Squat)
30-60 sec Cardio Interval: Tick-Tocks (opt w/ Jump Rope)
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Set 5: Perform 1-4 times, then do Cardio Interval
Triceps
10-15 Overhead Triceps Press (w/ opt Left Side Leg Lift)
10-15 Triceps Pull-Down (w/ opt Right Rear Leg Lift)
10-15 Triceps Kick-backs (w/ opt Left Rear Leg Lift)
30-60 sec Cardio Interval: Mountain Climbers
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Set 6: Perform 1-4 times, then do Cardio Interval
Abs
30-60 sec Plank (on knees or Full Plank)
30-60 sec Bird-Dog (on Knees or Full Plank)
30-60 sec Right Side Plank (on Knees or Full)
30-60 sec Left Side Plank (on Knees or Full)
30-60 sec Cardio Interval: Burpees (any variation!)
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