News - Exercise
Resistance Band Workout!
Resistance Band Workout
By Nick Lynch S.S.C, C.F.T.
Full Body Resistance Band Workout
Repetitions: (full range of motion throughout movement or exercise equals 1 rep)
Beginner: x8 per exercise
Novice: x10-12 per exercise
Advanced: x14-16 per exercise
Sets: (number of time’s you are to repeat a group of three exercises. Ex. x3 sets means you will repeat all three exercises three times.)
Beginner: x2-3
Novice: x3-4
Advanced: 4-5
Rest:
Beginner: x15-20 seconds between each exercise
Novice: x10-15 seconds
Advanced: little to no rest.
Target Heart Rate: (BPM = Beats Per Minute) These exercises are not designed for large cardio impact, however, they can and will elevate heart rate. Increase resistance and decrease time spent between exercises to target cardiovascular system.
Beginner: 120 BPM
Novice: 130-150 BPM
Advanced: 160-190
Purpose:
This routine is designed to target all muscle groups in your body using resistance bands with minimal space and equipment needed. Your strength and flexibility will increase if this routine is performed for 30 minutes x3 days a week. You can also perform a quick few sets throughout the day when feeling stressed or energetic! Enjoy.
Full Body Resistance Band Workout:
1. Squat and row (legs, upper back, core and arms)
2. Standing chest press (chest, shoulders, arms and core)
3. Standing curl (arm muscles, core)
1. Standing shoulder press (Shoulder, neck and arm muscles)
2. Lunge and upright row (Legs, upper back, shoulders, arms and core)
3. Supine over head pulley (Abdominal – core muscles)
4. Upright pulley (Abdominal – core muscles)
The following pictures are matched up numerically based on the above exercises.
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