Get in shape with best getting fit home workout with resistance bands. When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form.
Terms You’ll Need To Know:
Must follow this workout plan as per recommendation before start intermediate to advance level other Workout plan. If you don’t know anything then please consult with me straight way.
You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Important Note: Any Exercise With Alternating Repetition – Always Count Both Side Repetition As 1 Repetition
In this Workout Plan Body-Part Splits:
• Day 1: Upper & Lower Body
• Day 2: Core
• Day 3: Upper Body
• Day 4: Lower Body
• Day 5: Core
• Day 6: Upper & Lower Body
• Day 7: Rest
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Upper & Lower Body
Exercises:
Tri-Sets:
1. Wall Push Ups
Bent Knee Push Ups
Dumbbell Floor Chest Press
Sets 3 Reps 8 Rest 1 Min
2. Dumbbell Standing Shoulder Press !
Sets 4 Reps 5 Rest 1 Min
3. Standing Leg Circles
Sets 3 Reps 12 Rest 1 Min
4. Lunges Body Weight Alternating
Sets 2 Reps 5 Rest 1 Min
5. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
6. Opposite Arm and Leg Raise
Sets 3 Reps 5 Rest 1 Min
7. Knee strengthen Resistance band workout
Sets 1 Reps 12-15 Rest 30 Sec to 1 Min
Day 2 Tuesday: Core
Exercises:
Tri-Sets:
1. Pilates Leg Climbs
Bend knee Windshield Wiper
Dumbbell Floor Straight Arm Pull Over
Sets 3 Reps 12 Rest 1 Min
2. Super Man with Twist
Sets 4 Reps 12 Rest 1 Min
3. Plank Jacks
Sets 3 Reps 5 Rest 1 Min
4. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
5. Abdominal Crunches On Mat
Sets 3 Reps 5 Rest 1 Min
6. Body weight Plank Hold
Sets 2 Reps Maximum Hold Rest 1 Min
Day 3 Wednesday: Upper Body
Exercises:
Tri-Sets:
1. Bent Knee Push-Ups
Bent Over Two Dumbbell Row !
Dumbbell Shrugs
Sets 3 Reps 12 Rest 1 Min
Tri-Sets:
2. Super Man With Twist
Downward dog leg lift
Standing Side Lateral Raise
Sets 3 Reps 12 Rest 1 Min
3. Alternate Standing Hammer Curl
Sets 3 Reps 12 Rest 1 Min
4. Dumbbell Standing triceps Extension
Sets 3 Reps 12 Rest 1 Min
5. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
6. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
7. Upper Body Resistance Band Home Workout
Sets 1 Reps 12-15 Rest 30 Sec to 1 Min
Day 4 Thursday: Lower Body
Exercises:
Tri-Sets:
1. Donkey Kicks
High Knees
Body weight Plank Hold (Maximum Hold)
Sets 3 Reps 12 Rest 1 Min
Tri-Sets:
2. Body Weight Bench(Chair) Squat
Beginners Jumping Jacks
Heel Taps
Sets 3 Reps 12 Rest 1 Min
3. Fire Hydrant
Sets 3 Reps 12 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 3 Reps 12 Rest 1 Min
5. Swimming Exercise
Sets 2 Reps 5 Rest 1 Min
6. Super Man with Twist
Sets 2 Reps 12 Rest 1 Min
7. Glute Bridge
Sets 2 Reps 8-12 Rest 30 seconds to 1 Min
Day 5 Friday: Core
Exercises:
Tri-Sets:
1. Swimming Exercise
Double Crunches !
Cross over Crunch with Reach
Sets 3 Reps 12 Rest 1 Min
2. Abs Crunch on Mat
Sets 3 Reps 12 Rest 1 Min
3. Standing Obliques
Sets 3 Reps 12 Rest 1 Min
4. Scissors
Sets 3 Reps 12 Rest 1 Min
5. Heel Taps
Sets 3 Reps 5 Rest 1 Min
6. Body weight Plank Hold
Sets 2 Hold 1 Minute Rest 1 Min
Day 6 Saturday: Upper & Lower Body
Exercises:
Tri-Sets:
1. Bent Knee Push Ups
Standing Front Two-Dumbbell Raise
Dumbbell Floor Chest Press
Sets 3 Reps 5 Rest 1 Min
2. Downward dog leg lift
Sets 1 Reps 5 Rest 1 Min
3. Lunges Body Weight Alternating
Sets 3 Reps 5 Rest 1 Min
4. Fast Feet
Sets 3 Reps 15 Rest 1 Min
5. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
6. Body Weight Chair Squat
Sets 1 Reps 5 Rest 1 Min
7. Dumbbell Side Bend
Sets 3 Reps 12 Rest 1 Min
8. Bend knee Windshield Wiper
Sets 1 Reps 8-12 Rest 30 Sec to 1 Min
Day 7 Sunday: Rest
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Disclaimer:
We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.
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