May 18, 2022

This 4-Transfer Resistance Band Exercise Builds Full-body Energy in Only a Month

Problem your health with this 4-move full-body resistance band exercise within the subsequent 4 weeks.

You may construct full-body power proper at house with no need fitness center entry or heavy tools like dumbbells. 

A resistance band is one underrated exercise instrument that’s light-weight, transportable, and reasonably priced. You should utilize it wherever so as to add resistance to virtually any train to construct power. 

Whether or not you’re planning a visit or prefer to be outside in the summertime, it’s an effective way to maintain up along with your health routine. 

Resistance bands are compact and tremendous gentle, they’ll match into any journey bag or backpack. 

Resistance bands are additionally versatile. They immediately add resistance to any transfer and up the depth. Additionally they assist you to add resistance to cardio strikes with out hindering the actions. That is one thing arduous to realize with weight tools like dumbbells and barbells. 

Like dumbbells, resistance bands come in numerous resistance ranges. You may select from a light-weight band to a heavyweight band. Many bands are available in packs, giving your numerous ranges of resistance. Sometimes, band masses begin round 5lbs and go as much as 150 lbs. 

You’ll want to check out completely different ranges of bands earlier than utilizing them in your exercises. 

What You Want for This Exercise Plan 

For this exercise plan, be sure you have numerous masses from gentle to medium for novices and medium to heavy for superior. 

If you’re new to working with bands, this 4-move full-body resistance band exercise problem will enable you to get began!

It solely consists of 4 resistance band workout routines. They’re appropriate for individuals of all health ranges. You may take it up a notch or make it simpler simply by switching out the extent of resistance band you utilize. 

If you’re not conversant in the strikes, I additionally advocate that you simply undergo the actions with out the band first to study the right mechanics. 

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This 4-week plan will enable you to construct power all around the physique and enable you to rework your physique in 4 weeks!

How the Resistance Band Problem Works

For the following 4 weeks, you’ll have 4 workout routines whole to carry out on completely different days. 

Your week consists of 4 exercise days, 1 cardio day, and 2days of relaxation. Every week, your reps and units will go as much as preserve your physique challenged and construct power.

Every train primarily targets completely different muscle teams. However all workout routines are compound strikes that concentrate on a number of muscle teams without delay. This methodology lets you be environment friendly along with your exercise whereas doing much less! 

Every exercise day, full the workout routines within the order given. The reps and units are assigned, however be happy to regulate in case you want kind of. 

4 Full-Physique Resistance Band Exercise to Construct Energy

On this full-body resistance band exercise plan, you’ll be performing 4 compound power coaching workout routines.

The kind of resistance band used for demonstration is a loop band. It’s a kind of band with no handles. It’s a steady loop that’s large enough to suit half of your physique.

One of these loop band is extremely versatile for full-body exercises. 

For those who solely have ones with handles, you should use that rather than a loop band. 

1. Resistance Band Squat

  • Goal muscle tissue: Hamstrings, glutes, and hip flexors
  • Secondary muscle tissue: core, arms, chest, and again 

A resistance band squat is a handy method to construct power and add muscle to your physique. 

Identical to a body weight squat, it targets hamstrings, glutes, and quads. By including a band, you add resistance to the identical transfer and make it that rather more difficult. 

It’s additionally an efficient method to management the squat’s up and down motion, making certain the suitable muscle is focused. 

It forces your muscle tissue to work beneath pressure from begin to end, giving your decrease physique the utmost burn. 

Squatting with resistance bands additionally targets the muscle tissue within the abs, core, and again. 

Right here is tips on how to carry out a resistance band squat: 

  1. Stand on the band and modify your ft to be about shoulder-width aside. Seize the highest of the band and produce your hand to the shoulders. Open your palms and allow them to face up in direction of the ceilings. 
  2. Squat down the identical means you’d with a body weight squat. Preserve the strain within the band all through. 
  3. With management, slowly come up whereas squeezing your glutes and protecting your abs tight. That’s one rep. 
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2. Resistance Band Push-Ups

Resistance Band Push-Ups
  • Goal muscle tissue: Chest, shoulders, and core 
  • Secondary muscle tissue: glutes, hip flexors, and hamstrings 

Push-ups are among the finest body weight workout routines for power constructing. They have interaction every thing from the chest, shoulders, and triceps to your core. 

To some extent, in addition they work your glutes, again, and hamstrings, making it a full-body exercise by itself. 

However with no band, they’re restricted to simply your body weight. 

Resistance bands supply an ideal alternative so as to add extra resistance to the common pushups, making them much more difficult. 

It’s an effective way to construct a much bigger chest, stronger arms, and a healthier higher physique. 

If you’re new to pushups or exercising, skip the usage of a band for this train. You may add a light-weight band as you progress. 

Right here is tips on how to do it: 

  1. Maintain the band at each ends of the band. Loop it round your again. Preserve the band in place as you get right into a pushup place. 
  2. Get right into a pushup place as you usually would. Preserve the band in place in your higher again and carry out pushups. Your band could slip, however you’ll be capable to preserve it from slipping with some apply! 

3. Resistance Band Row

Resistance Band Row
  • Goal muscle tissue: Arms and again 
  • Secondary muscle tissue: core, glutes, hip flexors, and hamstrings 

For these battling fixed again ache, this train is nice for strengthening your again! 

The again muscle tissue get too usually uncared for in lots of power coaching routines. However it’s one space of your physique that’s liable to fixed ache and nagging. 

It’s important to strengthen your again as you’re employed different main muscle tissue like legs, core, and abs. 

The resistance band standing row train is completely appropriate for this objective. It engages again stabilizing muscle tissue which are accountable for posture and stability. 

Row workout routines usually get carried out with a pair of dumbbells, however at house, a loop band is an ideal instrument. 

Right here is tips on how to carry out this train:

  1. Maintain the band at each ends of the loop. Discover the center and stand on prime of the band. Modify your ft, so they’re about shoulder-width aside and your toes are pointing ahead. 
  2. Preserve a slight bend in your knees and preserve your again flat. Don’t let your again sag or curve all through the actions. 
  3. Brace your core, and from the shoulder blades, pull your elbows up and again behind you. Be sure that solely your arms and shoulders are shifting, not the remainder of your physique. 
  4. With management, return to the place to begin. That’s one rep. 
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4. Resistance Band Deadlift 

Resistance Band Deadlift 
  • Goal muscle tissue: Hamstrings, glutes, and hip flexors
  • Secondary muscle tissue: core, arms, chest, and again 

The deadlift is among the simplest workout routines for the decrease physique. It’s referred to as the king of all workout routines, and it’s for a very good cause. 

You see many individuals within the fitness center performing this train with heavyweights like a barbell, however you are able to do this at house with a resistance band. 

It’s an ideal train to focus on the again of your legs, glutes, and hip flexors. Not directly, you’re additionally working the core and again stabilizing muscle tissue. 

Right here is tips on how to carry out this train: 

  1. Holding the ends of the band, step onto the center of the band. Modify your ft, so they’re shoulder-width aside and toes pointing ahead. Brace your core and preserve your chest up, whereas protecting your again straight. 
  2. Preserve a slight bend in your knees and hinge your hips again. Don’t let it move your knees. That is the beginning place.
  3. Tighten your glutes, driving them ahead. Don’t simply lean again. On the prime, pause for 1-2 seconds, feeling the contraction in your glutes, then return to the beginning place. That is one rep. 

Week 1: 


  • Squat (Gentle RB) 10-12 reps x 3 units 
  • Push-ups (Gentle RB) 10-12 reps x 3 units 


  • ​ 30 Minute cardio exercise of your alternative


  • Push-ups (Gentle RB) 10-12 reps x 3 units 
  • Deadlift (Gentle RB) 10-12 reps x 3 units 
  • Bent-Over Row (Gentle RB) 10-12 reps x 3 units




  • Squat (Gentle RB) 10-12 reps x 3 units 
  • Push-ups (Gentle RB) 10-12 reps x 3 units 
  • Deadlift (Gentle RB) 10-12 reps x 3 units


  • Squat (Gentle RB) 10-12 reps x 3 units 
  • Push-ups (Gentle RB) 10-12 reps x 3 units 
  • Deadlift (Gentle RB) 10-12 reps x 3 units
  • Bent Over Rows (Gentle RB) 10-12 reps x 3 units



Week 2 

  • Gentle resistance band
  • Similar schedule with 12-15 reps x 3 units 

Week 3

  • Medium resistance band
  • Similar schedule with 10-12 reps x 3 units

Week 4 

  • Heavy resistance band 
  • Similar schedule with 10-12 reps x 3 units

Relying in your beginning health degree, be happy to alter your resistance, reps, and units to make them extra appropriate in your wants.