No Gym, No Problem

Band Workouts

You’ll need a band, door anchor, and your bodyweight for these workouts. Start every workout with the movement prep then choose the light, medium, or difficult workout. Click on each exercise to see how it’s done.

Movement Prep

Complete as a circuit (one exercise after the other) for 1 set.

Light Workout

Complete as a circuit (i.e.- perform each exercise on the list = 1 set), resting as much as needed between exercises for 3 sets. 

Medium Workout

Complete each pair of exercises (super sets) back to back with out rest, then rest for up to a minute for 4 sets before moving on to the next pair.

1a. Squat x10-20
1b. Band Chest Fly x10-20

2a. Band Hip Hinge x10-20
2b. Band Row x10-20

3a. Lunge x10 per side
3b. Band Shoulder Press x10-20

4a. Band Curl x10-20
4b. Band Pressdown x10-20

5a. Band Core Twist x10 per side
5b. Alternating V Up x5-10 per side

Difficult Workout:

Complete each pair of exercises (super sets) back to back with out rest, then rest up to 30 seconds for 4 sets before moving on to the next pair.

1a. Lunge x10-20 per side
1b.  Band Hip Hinge x10-20

2a. Band Lying Chest Press x10-20
2b. Band Chest Fly x10-20

3a. Band Pulldown x10 per side
3b. Band Row x10-20

4a. Band Shoulder Press x10-20
4b. Band Upright Row x10-20

5a. Band Hammer Curl x10-20
5b. Band Kickback x10-2

6a. Band Core Press x10 per
6b. Leg Lift x10-20