The difficulty of a training program lies not in its exercises but in how they are sequenced to present a sufficient challenge and produce the desired adaptations in the trainee.
No matter how tough it may be, repeatedly doing the same number of repetitions becomes ineffective. It is true in general, but it is essential to remember when working out in the comfort of your home. You need a strategy if you want to maximize your training time.
No more will resistance band and bodyweight routines are chosen at random; we're here to put an end to it. You can completely transform your body with minimal equipment, but only if you know how to progress week-over-week and make sure you don't burn out your body.
You will use resistance bands extensively in place of traditional weighted equipment. The three-day resistance band workout challenges all the major muscle groups through a variation on the classic workout split (push/pull/lower body, or PPL). The plan is straightforward enough for newbies to follow, but it also includes good progressions (primarily if you use bands with more resistance) to keep advanced exercisers on their toes.
Are you new to training with resistance bands?
The correct resistance is the first thing to investigate. Remember that You can modify this program to suit various fitness levels, from novice to advanced, simply by increasing the intensity or switching to heavier resistance bands.
It is essential to begin our resistance band workouts with the band stretched beyond its "resting threshold" to maximize the benefits of these routines. Put another way; you must feel the band's resistance before moving. Finally, when working out, it's essential to go at your own pace, feel the burn, and squeeze the muscles. You want it to have uniform tension across its entire operating range.
How Do You Get the Right Tension in the Band
The position of your feet is crucial to achieving optimal tension in your bands. If you do it correctly, the band will resist your movements. If you don't get the pressure right, the band will be either too tight (limiting your movement) or too loose (not providing enough of a challenge).
How often should you train?
It would help if you aimed to do this workout thrice a week at the very least. It would help if you stuck to a cadence of Push, Pull, and Lower body/Legs. Here are some suggested weekly schedules, complete with downtime examples.
Your 4-Week Resistance Band Workout
Try our resistance band workout for four weeks if you want to start pushing your body in a structured way. An overview of the program, video demonstrations of each exercise, and a video demonstrating the whole routine are included below.
Push Resistance Band Exercises
We call the first two exercises in each of these routines "primers." Consider them brief, exercise-specific warm-ups designed to improve your mobility. They will take up to a minute or two to complete, and you won't need a band.