HOME GYM PART 2: FULL BODY RESISTANCE BAND WORKOUT

Updated: Jul 31

This full body resistance band workout consists of ten exercises that can be performed one after the other in a circuit training format. Our target is to repeat this entire circuit ten times.


1. Shoulder Press:

(Target Area: Shoulders / 10 Repetitions)

Stand upright with feet one shoulder width apart. Anchor the resistance band under both feet. Holding firmly the resistance band, push arms straight upwards until your elbow straightens out and then lower back to starting position. This completes one repetition. Make sure that the you lower your arms slower than you push them up, as this will optimize the strength requirements of this exercise.


2.Front Raises:

(Target Area: Shoulders / 10 Repetitions Each Arm)

Stand upright with feet two shoulder width apart. The increased gap between your feet will make the resistance band taut enough for performing the exercise properly. Anchor the resistance band under both feet. Holding the resistance band firmly, raise your arm up in front till your shoulder height. Keep the elbows straight during the lifting movement. Lower down the arm back to starting position and repeat 10 times. Then transfer the resistance band to the other hand and repeat the exercise 10 times with the other arm. This completes one set. Make sure that you lower your arm slower than you raise it, as this will optimize the strength requirements of this exercise.


3. Bicep Curls:

(Target Area: Biceps / 10 Repetitions)

Stand upright with feet one shoulder width apart. Anchor the resistance band under both feet. Holding firmly the resistance band, curl both arms upwards from the elbow and then lower them back to starting position. Make sure that you lower your arms slower than you curl them in, as this will ensure that you are working against the tension of the resistance band. This will optimize the effect of the exercise.


4. Tricep Extension:

(Target Area: Triceps / 10 Repetitions Each Hand)

Stand upright with feet one shoulder width apart. Anchor the resistance band under both feet. Holding firmly the resistance band, raise your arm upwards. Use your other hand to align your exercising arm close to your ears. Lower back the arm to the starting position. Keep elbow steady during this exercise. Repeat it 10 times for each arm. Make sure that the you lower your arms slower than you raise them, as this will optimize the strength requirements of this exercise.


5. Fly:

(Target Area: Muscles of the chest / 10 Repetitions)

Anchor the resistance band around a strong point as shown in the video. Resistance band door anchors are available in the market for just this purpose and may be bought if a suitable anchoring point is unavailable in your home.

Extend your arms on either side with a firm grip on the resistance band. Draw you arms inwards till they are in front of your chest and then back again to the starting position, simulating the motion of wings of a bird. While doing this exercise, try to keep your elbows as straight as possible. Repeat this inward and outward movement 10 times.


6. Chest Press:

(Target Area: Chest / 10 Repetitions)

Anchor the resistance band around a strong point. Again, resistance band door anchors are available in the market for this purpose.

Grip the resistance band with your arms in the position as shown in the video. Push both hands straight outwards until your elbows straighten and then return back to the starting position. Repeat this inward and outward movement 10 times, focusing on slowing down during the inward movement and using explosive strength in the outward movement.


7. Lat Pull Down:

(Target Area: Back / 10 Repetitions)

Anchor the resistance band around a strong point overhead. Extend your arms upwards and grasp firmly the resistance band. Pull down your hand till your fists are below your ears. Then slowly extend your arms back upwards to the starting position. Repeat this entire movement 10 times. Remember to release the tension in the resistance band slowly in the upward journey to gain maximum benefit from this exercise.


8. Seated Rows:

(Target Area: Back / 10 Repetitions)

Anchor the resistance band around a strong point in front of you. Extend your arms forward and grasp firmly the resistance band. Pull your hand towards you till your fists are next to your chest. Then slowly extend your arms forward to the starting position. Repeat this entire movement 10 times. Remember to release the tension in the resistance band slowly to gain maximum benefit from this exercise.


9. Squats:

(Target Area: Legs / 10 Repetitions)

Anchor the resistance band around your neck and below your feet. From a standing position, slowly squat down until your butt is below your knees. Then, rise back up to standing position working against the tension of the resistance band. Repeat this movement 10 times.


10. Straight Leg Glute Kickbacks:

(Target Area: Glutes and legs / 10 Repetitions each leg)

Start on all fours (quadruped position) and anchor the resistance band around your wrist and foot as shown in video. Extend your leg back working against the tension of the resistance band. Bring it back to starting position to complete one repetition. Repeat this exercise 10 times for each leg.






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