Written by Sabrina Virdee
SaYou don’t need expensive equipment to develop an effective, diverse routine that builds muscle strength. Exercise should be a mix of strength training and cardiovascular training. Both modes of exercise burn calories and, in turn, lead to stored fat being used as a source of energy. Resistance bands are my go-to for a killer full body workout at home, giving you the versatility to play around with speed, while working on your cardiovascular system and providing you with several resistance options for you to build the strength. Be sure to challenge yourself, using the thicker tighter bands to really work those muscles.
Before starting the Full-Body Home Workout, perform the following exercises as a warm up. This will raise your body temperature and increase the mobility in your joints in preparation for the workout. Once warmed up, you can proceed to either Day 1 or Day 2; you should alternate the exercises between days and rests to maximize your gains.
Perform all exercises for 45 secs
- A Skips
- Shoulder rolls: forward and back
- Arm Circles: forward and back
- Bird dog
- Inch Worms
DAY 1
|
Exercise |
Sets |
Reps |
|
Chest Press |
3 |
12 |
|
Standing Row |
3 |
10 |
|
Squat |
3 |
12 |
|
Shoulder Press |
3 |
8 |
|
Lateral Raise |
3 |
8 |
|
Tricep Dip |
3 |
15 |
|
Bicep Curl |
3 |
15 |
DAY 2
|
Exercise |
Sets |
Reps |
|
Push Up |
3 |
12 |
|
Bentover Row |
3 |
10 |
|
Split Squat |
3 |
12/leg |
|
Front Raise |
3 |
8 |
|
Tricep Extension |
3 |
15 |
|
Single Bicep Curl |
3 |
15 |
Chest Press
Stand facing away from the door with the anchor secured at mid-height. Get into a solid stance with one foot forward, holding the handles at shoulder level with some tension in the band. Push both handles forward until your arms are fully extended.
Standing Row
Stand facing the door with the anchor secured at mid-height. Get into a solid stance with one foot forward, holding the handles at shoulder level with some tension in the band. Pull both handles back until your arms are fully bent between 45 to 90 degrees.
Squat
Step on the middle of the band with feet at shoulder width. Hold the handles at the sides of your shoulders. Squat down, and then come back up to a standing position.
Shoulder Press
Stand in the middle of the band with feet shoulder width apart. Bring the handles up to ear-level, palms facing up. Push the handles up until your arms are fully extended. Keep your posture upright.
Lateral Raise
Stand in the middle of the band, feet close together, hands at your sides. Keeping your arms straight, lift your hands as high as possible and hold for a second, feeling the burn in the sides of your shoulders.
Tricep Dips
Place your hands on the edge of the bench. Extend your legs, keeping your heels touching the ground. Look straight ahead with your chin up. Press into your palms to lift your body and slide forward just far enough that you clear the edge of the chair. Lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself back up.
Bicep Curl
Stand on the band and hold the handles at your waist. Now curl your arms up to stretch the band, feeling the exercise focused in your biceps.
Push Up
Place your hands on the bench positioning your hands slightly wider than your shoulders. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you. Contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup. Slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle, and push back up.
Bentover Row
Stand in the middle of the band and hold the handles with the band crossed over as shown. Make sure you keep your legs bent and lower back slightly arched. Look forward. Pull the band up and squeeze your shoulder blades together. If the band is too loose, stand with feet further apart.
Split Squat
Stand roughly two feet in front of a sturdy bench or chair, your feet hip-distance apart, your core engaged, your shoulders back, and your chest and eyes pointing straight ahead. Place one foot on the bench behind you. Engage your core with your chest high and eyes looking straight ahead. Try to keep the load balanced evenly across your left foot as you lower downward and push from the heal back up.
Front Raise
Same as in the lateral raise, except this time you lift your hands forward. You should feel the exercise focused more on the front of your shoulders.
Tricep Extension
Stand facing the door with the anchor high up. Brace your elbows close to your sides and hold the handles in front of you. Pull the band downwards using your triceps and without moving your elbows.
