Resistance bands are an excellent way to strength train anytime, any place. Not only are they light-weight and portable, but they can add significant resistance and come in various shapes and sizes. They are also all you will need for this fast-paced circuit workout program, which can be done at the gym, at home, or even outdoors (as long as you have a place to attach the bands since some exercises require an attachment). So grab a few bands and let’s get sweaty!
This program is designed for low intermediate levels and above. If you are relatively new to working out, I recommend performing a few weeks of one of the beginner programs (click here or here) before progressing to this program.
- General instructions are basically the same as for my other programs — warm up and cool down, always use proper form and technique, listen to your body, and stay hydrated.
- The resistance band workouts below are designed to be performed in a circuit of 10 exercises. Complete one set of each exercise working up to only 15 seconds of rest between exercises. Rest for 1-2 minutes between circuits, and perform 2-3 sets of the circuit.
- Tip: Use multiple resistance bands so you do not have to waste time setting up for the next exercise. This is particularly handy when attachments are needed.
- Use a somewhat fast tempo to keep heart rate up and maximize calorie burn, but avoid relying on momentum. If you find that you are using momentum, slow down.
What you’ll need
- Resistance bands of varying weights with handles
- Circle bands of varying weights
- Door attachment or bar to attach band to
Disclaimer: The above links are NOT an endorsement of any kind for the specific product or brand, or for the store at which they are sold. They are meant to show you an example of these types of resistance bands. Resistance bands and accessories can be found at most sporting good stores and stores that carry workout equipment.
- Walk out to plank, 8 reps
- Side plank, 20 seconds each side
- Crunch, 10-12 reps
- Reverse crunch, 8-10 reps
- Body weight squats, 10 reps
- Wall pushups, 10 reps
Resistance Bands I
*Indicates that attachment is needed
Explanation of exercises
Squat to shoulder press: Place middle of band evenly under your feet. Hold one handle in each hand and hold arms in shoulder press prep position. Perform a full squat then press handles overhead. Lower to start. Repeat.
Resisted pushup: Wrap band around your upper back. Hold the ends in each hand. Perform a pushup. Repeat. To modify, pushup from knees rather than toes.
Lunge to single-arm row: Start in split stance / lunge position. Place middle band under front foot. Hold handles or other end of circle band in the hand opposite your front foot. I.e., if your right foot is forward, hold band in left hand. Perform a full lunge then pull band back in a row. Repeat.
Lat pull down: Hold either end of the band in each hand. Lift arms straight up above head. Elbows should be straight, but not locked. Maintaining straight arms, lower arms out to the side (T-shape). Return to start. Repeat. This exercise can also be down using an attachment and performing a lat pull down like you would on the cables. To progress, you can do an assisted pull-up.
Lateral band walk: Place circle band around ankles or thighs. Keeping knees bent in a high squat, step to the side for desired number or reps. Repeat to other side.
Preacher curl: Attach band at approximately shoulder height (or slightly lower). Hold one handle in each hand. Extend arms straight out in front of you at shoulder height, parallel to the floor, palms facing up. Perform a bicep curl keeping the tops of your arms parallel to the floor.
Triceps kickback: Place middle of band under your foot or feet. Hold one handle in each hand. Hinge forward at the hips. Perform a triceps kickback.
Band crunch: Attach band close to the floor. Holding the handles in each hand, lay on back in crunch position and facing away from attachment. Perform crunch against the resistance.
Standing oblique twist: Attach band slightly lower than shoulder height. Stand with your side towards the attachment. Hold the ends in both hands. Using your core (NOT your shoulders or arms), twist away from the attachment.
Clamshell: Place circle band around thighs. Perform clamshell.
Resistance Bands II
*Indicates that attachment is needed
Explanation of exercises
Sumo squat to back fly: Stand in a wide stance. Hold each end of the band in your hands. Hold arms straight out in front of you, parallel to the floor, palms facing down. Perform a full sumo squat. At the top of the squat, pull the band back by pulling your arms straight out to the sides while keeping them straight and parallel to the floor.
Standing chest press: Attach band at approximately shoulder height. Hold handles in each hand, and face away from the attachment. Perform a chest press as if doing so on cables.
Bent over row: Place middle of band evenly under both feet. Hold handles in each hand. Hinge forward at the hips. Perform a row.
Deadlift to upright row: Stand with feet hip width apart. Place middle of band evenly under both feet. Hold handles or other end of circle band in each hand. Perform a full straight-leg deadlift. At the top of the deadlift perform an upright row. To progress, place band under only one foot and perform a single-leg deadlift to upright row.
Squat to bicep curl: Place middle of band evenly beneath both feet. Hold handles in each hand. Place arms down by your side. Perform a full squat. At the top of the squat, perform a bicep curl.
Lateral shoulder raise. Place middle of band evenly beneath both feet. Hold handles in each hand. Place arms straight down by your sides. With arms straight and palms facing the floor, raise arms to shoulder height.
Triceps kickback: See above.
Glute kickback: Wrap middle of band around foot of active leg. Start in table top position. Hold handles or end of band under your hands. Perform kickback.
Plank jacks: Place circle band around ankles. Start in plank position. Jump feet wide apart, then jump back to start. Repeat. To modify, abduct one leg at a time (no jump).
Russian twists: Either wrap band around feet or attach band close to the floor. Hold handles or other end in front of your chest. Using your core, twist your body side to side.
As always, feel free to like, comment on, and share if you found this program interesting or helpful! I love reading your feedback!!