The Beginner Resistance Band Workout You Can Do at Home

The Beginner Resistance Band Workout You Can Do at Home

The problem with training is rarely the exercises you do, but how they are combined into a program that defies your body and changes it.

At one point, rep-after-rep-after-rep just doesn’t do the job, no matter how difficult it is. This is especially true for home training. If you want to get the most out of your workout, you need a plan.

We are here to stop the randomness of the body weight plans and resistance band. The truth is that you can completely change your body with minimalist equipment, but only if you progress week after week and make sure you do not burn your body.

Instead of using dumbbells or dumbbells, we maximize the use of resistance bands. This resistance band workout uses a classic workout split (push/Pull/Lower Body or PPL) to create the ultimate 3-day muscle and muscle building split that challenges all major muscle groups. The plan is simple enough to work for beginners and still has enough progress (especially if you use bands with more resistance) to challenge advanced trainees.

Push / Pull / Legs (PPL)is a 3-day strength training and strength training. Each workout focuses on either pushing, pulling, or his legs.

Your push training is mainly aimed at the upper body, especially the chest, shoulders and triceps.

Traction training focuses on the back of your body. It is based on rowing movements aimed at the back and biceps.

After all, leg training is focused exclusively on the lower body. You will smack your quadriceps, thighs and buttocks in one workout.

Are you ready? Whether you need a new, joint-friendly workout plan at home, on the go, or just to create a spark, we share everything you need, including a 4-week PLAN designed for results.

Want more workouts? Just click on the image below for another 12 weeks of bodyweight workouts.

Are you new to training with resistance bands?

The first question is how to define the right resistance. As mentioned earlier, this plan can work for beginners and also challenge those who exercise regularly by adding more resistance or using heavier bands.

To make the most of our resistance band workouts, you need to start the band above your “resting threshold”.”In other words, before you start a movement, you should feel the resistance in the group.

Then take your time, feel the burn and tighten your muscles during exercise. You want it to have a constant tension over the entire range of motion.

How Do You Get The Right Tension In The Band

The correct tension in the middle of your hands depends on your foot position. Do it well, and the group will withstand your full freedom of movement. Get it wrong, and the band is either too tight (which limits your freedom of movement) or not tight enough to challenge you.

Here is a short video in which you put your feet in the bands and how to adjust the tension.

How often should you train?

You should exercise at least three times a week. Just follow the rhythm of push, pull, lower body / legs. Below are examples of how to structure your week and when to rest.

Examples of training departments you can consider:
3 Training Sessions Per Week

  • Monday: Leg training
  • Tuesday: From
  • Wednesday: PUSH TRAINING
  • Thursday: From
  • Friday: Training.
  • Saturday / Sunday: Off


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