Band Together
7 Days of Resistance Training
Day 1: Full Body Resistance Band Circuit
- Warm-up: 5 minutes of jogging in place or jumping jacks
- Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise and repeat the circuit 3 times.
- Resistance Band Squats
- Resistance Band Rows
- Resistance Band Push-ups
- Resistance Band Lunges
- Resistance Band Bicep Curls
- Resistance Band Tricep Extensions
- Cool down: 5 minutes of stretching exercises
Day 2: Upper Body Resistance Band Circuit
- Warm-up: 5 minutes of shoulder rolls and arm circles
- Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise and repeat the circuit 3 times.
- Resistance Band Shoulder Press
- Resistance Band Pull-aparts
- Resistance Band Chest Fly
- Resistance Band Bicep Curls
- Resistance Band Tricep Extensions
- Cool down: 5 minutes of stretching exercises
Day 3: Lower Body Resistance Band Circuit
- Warm-up: 5 minutes of high knees and leg swings
- Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise and repeat the circuit 3 times.
- Resistance Band Squats
- Resistance Band Deadlifts
- Resistance Band Lunges
- Resistance Band Glute Bridges
- Resistance Band Lateral Leg Raises
- Cool down: 5 minutes of stretching exercises
Day 4: Core Resistance Band Circuit
- Warm-up: 5 minutes of jogging in place or jumping jacks
- Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise and repeat the circuit 3 times.
- Resistance Band Plank Jacks
- Resistance Band Bicycle Crunches
- Resistance Band Russian Twists
- Resistance Band Leg Raises
- Resistance Band Oblique Twists
- Cool down: 5 minutes of stretching exercises
Day 5: Full Body Resistance Band HIIT
- Warm-up: 5 minutes of jumping jacks or high knees
- Circuit: 20 seconds of each exercise, rest for 10 seconds between each exercise and repeat the circuit 4 times.
- Resistance Band Squat Jumps
- Resistance Band Push-ups
- Resistance Band Rows
- Resistance Band Mountain Climbers
- Cool down: 5 minutes of stretching exercises
Day 6: Rest day or light cardio (e.g., walking, cycling, swimming)
Day 7: Upper Body and Core Resistance Band Circuit
- Warm-up: 5 minutes of shoulder rolls and arm circles
- Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise and repeat the circuit 3 times.
- Resistance Band Shoulder Press
- Resistance Band Pull-aparts
- Resistance Band Chest Fly
- Resistance Band Bicep Curls
- Resistance Band Tricep Extensions
- Resistance Band Plank Jacks
- Resistance Band Bicycle Crunches
- Resistance Band Russian Twists
- Cool down: 5 minutes of stretching exercises
Note: Remember to adjust the resistance bands to match your fitness level and use the proper form for each exercise.