A Resistance Band Only Workout Program
Due to the COVID-19 pandemic, public gyms are still closed or operating at a limited capacity in many areas. Home fitness equipment has also flown off the shelves faster than many people were able to reach it. That’s a problem I have a solution for: a 3-day a week fitness program that doesn’t require a gym or fancy equipment, because all you’ll need to perform these exercises will be your own bodyweight and a resistance band.
I’ve also included:
.
- Warm ups
- Active recovery” options to perform on days off
- How to schedule your workouts throughout the week
- And of course, how to progressively overload the exercises over time
The Program:
*Note: Exercises listed as “A” and “B” are performed as supersets — meaning they’re meant to be performed back to back without resting. After you’ve completed a superset — or any other set in the program — rest approximately 120 seconds before the next set.
Main tasks
That’s a problem I have a solution for: a 3-day a week fitness program that doesn’t require a gym or fancy equipment, because all you’ll need to perform these exercises will be your own bodyweight and a resistance band.
Day 1 : Upper body push workout
1A. Push ups: 3 x 5 reps — 5 seconds down + a 5 second hold at the bottom of each rep (Advanced option: Decline push ups w/feet elevated on steps)
Superset with
1B. Band pull aparts: 3 x 20 reps
2. Standard push ups: 1 x as many good reps as possible.
3A. Band resisted chest flyes: 2–3 x 10–15 reps
Superset with
3B. Band resisted front shoulder raises: 2–3 x 10–15
4A. Band resisted triceps extensions: 2 x 10–15 reps
Superset with
4B. Standing band resisted lateral raises: 2 x 10–15 reps
5. Band resisted triceps pushdown: 100 reps total
Day 2 : Lower body workout
1A. Terminal knee extensions: 3 x 10–15 reps
Superset with
1B. Band resisted leg curls: 3 x 15–20 reps
2A. Bodyweight squats: 3 x 5 reps — 5 seconds down + a 5 second hold at the bottom of each rep (Advanced option: Perform goblet squats with a kettlebell or dumbbell, if you have access to either.)
Superset with
2B. Face pulls: 3 x 10–15 reps
3. Bodyweight only reverse lunges: 1 x as many good reps as possible.
4A. Band resisted Romanian deadlifts: 2–3 x 10-15 reps
Superset with
4B. Single leg calf raises on step: 2–3 x 10–20 reps *Hold for a 2 count at top of each rep
5. 100 crunches total or 2 sets of planks for max time
Day 3 : Upper body pull workout
1A. Band resisted single arm lat pulldown: 3 x 6–10 reps — 5 second squeeze at the bottom of each rep (Advanced option: Overhand, wide grip pull ups — if you have access to a pull up bar or something similar.)
1B. Y-W-T holds: 3 x 20 sec. per hold
2. Band resisted straight arm pulldown: 1 x as many good reps as possible.
3A. Band resisted bent over rows: 2–3 x 10–15 reps
Superset with
3B. Band resisted rear delt flyes: 2–3 x 10–15
reps
4A. Face pulls with external rotation: 2–3 x 10–15 reps
Superset with
4B. Band resisted hammer curls: 2–3 x 10–15 reps
5. Band resisted bicep curls: 100 reps total
Lower body warm up:
- Single leg calf stretch: 30–60 sec. per side
Hip flexor stretch: 30–45 sec. per side
Pigeon pose: 30–45 sec. per side
Bodyweight squats: 10 reps
Cossack squats: 5 each side
Bent knee iron crosses: 5 each side
Rollover into V-Sit: 10 reps
Band resisted external rotation: 2 x 10 reps
Underhand band pull aparts: 2 x 10 reps
Upper body warm up:
- Pec stretch against door: 30–60 sec. per side
Lat stretch against door: 30–60 sec. per side
Pushup plus: 5–10 reps
Y-Handcuffs: 10 reps
Prone behind the neck press w/band: 10 reps
Push ups: 10 reps
Half kneeling overhead shrug w/band: 10 reps per side
Band resisted external rotation: 2 x 10 reps
Underhand band pull aparts: 2 x 10 reps
Active recovery day options:
- Option 1: Kettlebell/Dumbbell mile — Should you be one of the lucky ones to have access to freeweights; hold a dumbbell or kettlebell light enough for you to complete a 1-mile walk while maintaining proper posture. If the weight is so heavy that you begin to feel yourself hunching forward, lighten the weight.
- Option 2: Body weight squats — 4x25
Superset with
Y-W-T holds — 20 sec. per hold or Band pull aparts –
4x25 - Option 3: Push ups — 4x25
Superset with
Y-W-T holds — 20 sec. per hold or Band pull aparts –
4x25 - Option 4: Jump rope — 4x100
Superset with
Y-W-T holds — 20 sec. per hold or Band pull aparts –
4x25
How to schedule your workouts:
Perform the main workouts every other day, with the optional “active recovery” days in between.
Sample workout schedule:- Monday: Upper body push
- Tuesday: Active recovery session
- Wednesday: Lower body
- Thursday: Active recovery session
- Friday: Upper body pull
- Saturday: Active recovery session
- Sunday: Off
Progressing the workouts:
Use the rep guidelines within this program as just that — guidelines. If the program says “15 reps”, but you feel like you’ve got 20 in you — by all means, do 20 — just make sure that they’re done with as close to perfect form as possible.
Hopefully this program will help you get in your fitness fix if you’re not yet able or willing to venture back into a commercial gym at this point. It was all I had for over a month before I lucked into my current home gym set up, and I’ll tell you that I benefited from this program in two ways:
- I maintained the strength to move heavy weights that I’ve been building in the weightroom over the years.
- My strength improved on exercises that require a lot of “relative strength”; i.e. pull ups, push ups, and planks.
And I believe it can help you achieve similar results.
Give it a try and let me know how it goes. In the mean time; stay safe, healthy, and strong.
OUR BLOG
Check our other top quality content posts on the blog.
Don’t wait and start
your own experience with us today
Happy users
Products & Services
From software to electronics, from camping products to sports and fitness, from kitchen to garden, from women to men, from children to old people, from clothing to bags, many products are waiting for you.
