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.

Getting Fit Home Workout With Resistance Bands

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:

1. Wall Push Ups
Superset:
1. Bent Knee Push Ups
Sets 4 Reps 12 Rest 1 Min
2. Alternate Staggered Squat Jump
Sets 4 Reps 12 Rest 1 Min
3. Standing Leg Circles
Sets 3 Reps 12 Rest 1 Min
4. Stutter Steps
Sets 3 Reps 12 Rest 1 Min
5. Pop Squat
Sets 3 Reps 12 Rest 1 Min
6. Upper & Lower Body Resistance Band Home Workout
Sets 1 Reps 12-15 Rest 30 Sec to 1 Min

Day 2 Tuesday: Core

Exercises:

1. Pilates Leg Climbs
Sets 4 Reps 12 Rest 1 Min
2. High Knees
Sets 4 Reps 12 Rest 1 Min
3. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
4. Abdominal Crunches On Mat
Sets 3 Reps 12 Rest 1 Min
5. X-Crunches
Sets 3 Reps 12 Rest 1 Min
6. Elbow to knee Side Crunch
Sets 3 Reps 12 Rest 1 Min

Day 3 Wednesday: Upper Body

Exercises:

1. Walk Down to Push ups
Sets 3 Reps 12 Rest 1 Min
2. Bent Knee Push-Ups
Sets 3 Reps 12 Rest 1 Min
3. Super Man With Twist
Sets 3 Reps 12 Rest 1 Min
4. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
5. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
6. Upper Body Resistance Band Home Workout
Sets 1 Reps 12-15 Rest 30 Sec to 1 Min

Day 4 Thursday: Lower Body

Exercises:

1. Body Weight Bench Squat
Sets 2 Reps 12 Rest 1 Min
2. Donkey Kicks
Sets 2 Reps 12 Rest 1 Min
3. Toes Jump Walk
Sets 2 Reps 12 Rest 1 Min
4. Opposite heel tap Jump
Sets 2 Reps 12 Rest 1 Min
5. Super Man with Twist
Sets 2 Reps 12 Rest 1 Min
6. Resistance band lower body workout
Sets 1 Reps 8-12 Rest 30 seconds to 1 Min

Day 5 Friday: Core

Exercises:

1. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
2. Standing Obliques
Sets 3 Reps 12 Rest 1 Min
3. Scissors
Sets 3 Reps 12 Rest 1 Min
4. Double Crunches !
Sets 3 Reps 12 Rest 1 Min
5. X-Crunches
Sets 3 Reps 12 Rest 1 Min
6. Weighted Plank Hold
Sets 3 Hold 1 Minute Rest 1 Min

Day 6 Saturday: Upper & Lower Body

Exercises:

1. Spartan Push ups
Sets 4 Reps 12 Rest 1 Min
2. Downward dog leg lift
Sets 4 Reps 12 Rest 1 Min
3. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
4. Body Weight Bench Squat
Sets 3 Reps 12 Rest 1 Min
5. Jumping jacks with toe touch
Sets 3 Reps 12 Rest 1 Min
6. Upper & Lower Body Resistance Band Home Workout
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.