Saturday, April 25, 2020

Beginner Resistance Band Workout From Home

SWEAT by BW: Resistance Band Training • Beyond Words

Are you doing a lot of home workouts right now but it all feels a bit random? We’re here to stop that.
No more random bodyweight workouts.
No more random resistance band workouts.
If you want to make the most of this time at home, you need a training plan.
One that’s designed to improve your strength and build muscle week-after-week.
We’ve got you covered.
This resistance band workout is a take on the classic Push, Pull, Legs (PPL) template, which is a 3-day muscle and strength-building split. Our approach was to keep it simple for beginners. Rest assured that this split addresses all of the major muscle groups.
Instead of using barbells or dumbbells, we’re going to maximize the use of resistance bands. Don’t have one at home? We will our recommendation below on what you can order today.
How? By using tactics and exercises that drive more muscular tension and push you closer to fatigue.

Are you new to training with resistance bands?

Fit Simplify Resistance Band Set 12 Pieces with Exercise Tube ...

The first question you should ask is what is your fitness level? This article is targeted for beginners.
So let’s start with setting the right resistance.
The key is that for each exercise you need the band to start above its resting threshold.
In simpler terms, you should feel the resistance in the band before you begin any of the exercises outlined below. What is most important during a resistance band workout is not to rush through the movements. Be sure to take your time, feel the burn, and squeeze your muscles during the workout. You want it to have constant tension.

What if you don’t have a resistance band at home?

Here’s the band we recommend right now: The Fit Simplify Resistance Loop Exercise Bands.

How often should you train?

You may train more than 3 times per week, but always follow a Push, Pull, Legs cadence.

Here are some sample splits that you may consider:

Once Per Week
  • Monday: Leg workout
  • Tuesday: Off
  • Wednesday: Push workout (upper body workout)
  • Thursday: Off
  • Friday: Pull workout (upper body workout)
  • Saturday/Sunday: Off
Every Day, No Off Days
  • Monday: Leg workout
  • Tuesday: Push workout (upper body workout)
  • Wednesday: Pull workout (upper body workout)
  • Thursday: Leg workout
  • Friday: Push workout (upper body workout)
  • Saturday: Pull workout (upper body workout)
  • Sunday: Leg workout
Every day, no off days: Lower, Push, Pull, repeat
3 On And 1 Off
  • Monday: Leg workout
  • Tuesday: Push workout (upper body workout)
  • Wednesday: Pull workout (upper body workout)
  • Thursday: Off
  • Friday: Leg workout
  • Saturday: Push workout (upper body workout)
  • Sunday: Pull workout (upper body workout)
  • Monday: You would start again with Lower body
And, although we’ve assigned 3 sets for most lifts below. The number of sets is really up to you.
If you only have 20 minutes, just run through all of the exercises once.
Have an hour and really want to get after it? Do 4 sets.

How Do You Get The Right Tension In The Band

Getting the right tension in your bands comes down to your foot placement within the bands.
Get it right, and the band will resist your full range of motion. Get it wrong, and the band will be either too tight (and therefore restrict your range of motion) or not tight enough to challenge you.
Here’s a quick video on where to put your feet in the bands.

Exercise Band Video Demonstrations

Let’s go through each movement below to make sure you are doing it with proper form.
Kneeling Adductor Stretch
Glute Bridge
Band Resisted Rear Foot Elevated Split Squat
Band Resisted RDL
Bear Crawl 
Band Resisted Glute Bridge
Bodyweight Squat 
Shoulder Taps
Single Leg Plank
Band Resisted Floor Press
Pike Press
Band Resisted Lateral Raise
Band Resisted Tricep Pressdown
Bird Dog
Band Resisted Face Pull
Single Arm Resistance Band Row
Hollow Band Resistance Band Lat Pulldown
Band Resisted Bent Over Row
Resistance Band Pull Apart
Resistance Band Hammer Curl

4-Week Resistance Band Workout For Beginners

Below we share our 4-week resistance band workout, exercise videos for each, and a video showing the entire workout.

Legs Resistance Band Exercises

A1. Kneeling Adductor Stretch  2x :30 hold
A2. Glute Bridge 2×10
B1. Band Resisted Rear Foot Elevated Split Squat 3×10-12ea
C1. Band Resisted RDL 3×10-12
C2. Bear Crawl  3×10 yards
D1. Band Resisted Glute Bridge 3×10-15
E1. Bodyweight Squat  2×20 + :10 hold last rep

Push Resistance Band Exercises

A1. Shoulder Taps 2x8ea
A2. Single Leg Plank (:15 ea leg) 2x:30
B1. Pushups 3×10-12
B2. Band Resisted Floor Press 3×10 (squeeze at top for :2)
C1. Pike Press (or Inchworm) 3×5-12
D1. Band Resisted Lateral Raise 3×12-15
D2. Band Resisted Tricep Pressdown 3×12-15

Pull Resistance Band Exercises

A1. Bird Dog 2x10ea
A2. Band Resisted Face Pull 2×10
B1. Single Arm Resistance Band Row 3×10-12ea
C1. Hollow Band Resistance Band Lat Pulldown 3×10-12
D1. Band Resisted Bent Over Row 3×10-12
E1. Resistance Band Pull Apart 3×15-20
E2. Resistance Band Hammer Curl 3×15-20

Source:  Born Fitness.


  1. Thanks for sharing wonderful article. I learn new information from your article. I would like to request you to share some tips on leg press vs squat. Which exercises is better for the legs.

    1. Squats definitely. Squats are a full body compound lift exercise, they work your back, improve core strength, and upper body as well. Its one of the Big 3 exercises: Squat, Bench Press, and Deadlift.

  2. Love this article! Useful and informative. looking forward to seeing more like this. Also check this out Home Gyms Melbourne. Thank you.


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