*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.
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.
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)
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
3B. Band resisted front shoulder raises: 2–3 x 10–15
4A. Band resisted triceps extensions: 2 x 10–15 reps
4B. Standing band resisted lateral raises: 2 x 10–15 reps
5. Band resisted triceps pushdown: 100 reps total
1A. Terminal knee extensions: 3 x 10–15 reps
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.)
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
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
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
3B. Band resisted rear delt flyes: 2–3 x 10–15
4A. Face pulls with external rotation: 2–3 x 10–15 reps
4B. Band resisted hammer curls: 2–3 x 10–15 reps
5. Band resisted bicep curls: 100 reps total
Perform the main workouts every other day, with the optional “active recovery” days in between.
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:
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.
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