Warm-Up (5–10 Minutes)
Dynamic Stretching: Arm circles, leg swings, torso twists (30 seconds each).
- Band Pull-Aparts: Light band, 15 reps. Hold band at chest, pull apart.
- Band Squats: Light band, 15 reps. Step on band, squat.
- Band Shoulder Pass-Throughs: Light band, 10 reps. Pass band over head and behind back.
Monday: Upper Body (Push & Pull)
Band Chest Press
Starting Position: Stand or sit, feet hip-width. Loop band behind back at chest height (or anchor to door). Hold ends at chest, elbows bent at 90°, palms forward. Core tight, back straight.
Movement: Press hands forward, squeeze chest. Return slowly.
Tips: Avoid arching back; widen grip for less tension. 3 sets of 12–15 reps.
Band Seated Row
Starting Position: Sit, legs extended, feet flexed. Loop band around feet (or anchor low). Hold ends, palms inward, arms extended. Sit tall, core engaged.
Movement: Pull elbows back, squeeze shoulder blades. Extend arms slowly.
Tips: Keep back straight; stagger feet if standing. 3 sets of 12–15 reps.
Band Overhead Shoulder Press
Starting Position: Stand on band, feet shoulder-width. Hold ends at shoulders, palms forward, elbows at 90°. Core tight.
Movement: Press hands upward. Lower slowly.
Tips: Don’t lock elbows. 3 sets of 10–12 reps.
Band Bicep Curls
Starting Position: Stand on band, feet hip-width. Hold ends at sides, palms up, elbows tucked.
Movement: Curl hands to shoulders. Lower slowly.
Tips: Avoid swinging. 3 sets of 15 reps.
Band Tricep Kickbacks
Starting Position: Hinge at hips, knees soft, back flat. Anchor band low or step on it; hold end in one hand, elbow at 90° behind.
Movement: Extend arm back. Return.
Tips: Keep upper arm still. 3 sets of 15 reps.
Band Pull-Aparts
Starting Position: Stand or sit, hold band at chest, hands shoulder-width, palms down.
Movement: Pull band apart, squeeze shoulder blades. Return.
Tips: Keep arms straight. 2 sets of 20 reps.
Cool-Down: Stretch chest, shoulders, arms (90 seconds each).
Notes
- Progression: Increase band resistance, reps (up to 20), or sets (to 4) every 2–3 weeks.
- Form: Keep movements controlled to avoid snapping bands. Check bands for wear.
- Equipment: Use a door anchor or sturdy object for anchoring. Loop bands for lateral walks/glutes.
- Recovery: Foam roll or stretch on rest days. Stay hydrated, eat protein.
- Modifications: Use lighter bands or fewer reps if too hard; slow eccentric phase for challenge.