At Home Workout Routine: Resistance Bands

Several of my clients have approached me about a total body routine that can be one in the comfort of their own home, in their office or even in a hotel while traveling. The only equipment needed is a resistance band & a possible place to anchor the band (railing or even a door).

 

TOTAL BODY CONDITONING PROGRAM
BODY PART	EXERCISE	DESCRIPTION		SETS X REPS	WEIGHT
Legs	Band Squats	Begin with bands underneath arches of feet while holding handles. Feet should be shoulder width apart with heels & toes in line. Hands can be down by your side or up by shoulders to increase intensity. Option: Feet wider than shoulders with toes pointed out.		3-4 x 12-15	Light/Med Resistance  Band
Inner/Outer Thigh	Band Side Taps	Begin with bands underneath arches of feet while holding handles. Leading with the heel, step out to the side with one foot. Bring the same foot back to center and repeat with other foot.		3-4 x 12-15	Light/Med Resistance  Band
Delts	Band Overhead Shoulder Press	Begin with bands underneath arches of feet while holding handles. Roll shoulders back & down while engaging your core. Start with elbows in line with shoulders & exhale while pressing straight up over head.		3-4 x 12-15	Light/Med Resistance  Band
Delts	Band Front Raises	Begin with bands underneath arches of feet while holding handles. Roll shoulders back & down while engaging your core. With arms by side, exhale and raise arms up until palms are facing floor with knuckles straight ahead.		3-4 x 12-15	Light/Med Resistance  Band
Delts	Band Lateral Raises	Begin with bands underneath arches of feet while holding handles. Roll shoulders back & down while engaging your core with arms by side, palms facing outer thighs.  Exhale & raise arms out & away from body until arms are parallel to the floor with wrists & elbows in line with shoulders. .		3-4 x 12-15	Light/Med Resistance  Band
Biceps	Band Bicep Curls	Begin with bands underneath arches of feet while holding handles. With palms up, exhale and bring palms up to shoulder height. Slowly lower back down. Repeat.		3-4 x 12-15	Light/Med Resistance  Band
Triceps	Band Triceps Kickback / Band Unilateral  Triceps Extension	Begin with bands underneath arches of feet while holding handles & palms facing side of legs. Hinge forward from hips with slight bend in knees & core engaged. Elbows bent 90degrees & wrists by hips. Exhale & extend forearms back behind body until elbows are straight. / Begin with band under R foot arch, holding one handle in L hand with band behind L shoulder. In lunge position, raise elbow up in line w/temple & palm facing up. Exhale & extend forearm up until straight until knuckles in line w/ceiling.		3-4 x 12-15	Light/Med Resistance  Band
Lats/Traps/Back	Band Reverse Flyes / Cross Band Unilateral Row	Begin with bands underneath arches of feet, cross bands over while holding opposite handles & elbows pinned alongside the body with palms facing each other. Hinge forward from hips with slight bend in knees & core engaged. Exhale & pull handles out & away from body while keeping elbows pinned  alongside the body. / Begin with band underneath arch of one foot. Holding opposite side single handle, keep thumb up and drive elbow up and backwards. Slowly lower back down. Repeat		3-4 x 12-15	Light/Med Resistance  Band
Lats/Traps/Back	Anchored Band Low Row / Anchored Band Reverse Flyes	Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face bar/pole, hold handles with palms facing each other. Roll shoulders back/down & engage core. Exhale & pull handles back with elbows sliding alongside the body. / Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face bar/pole, & cross bands over each other to hold opposite handles with palms facing each other. Roll shoulders back/down to engage core while keeping elbows pinned by the sides of the body. Exhale & pull handles out & away from body while keeping elbows pinned  alongside the body.		3-4 x 12-15	Light/Med Resistance  Band
Chest	Anchored Band Chest Press / Anchored Band Chest Flyes	Begin by wrapping band around bar/pole/anchored piece of equipment at shoulder height. Face away from bar/pole, hold handles with palms facing the floor & 90degree bend in elbows. Exhale & press knuckles forward & away from body. Slowly return to starting position. / Begin by wrapping band around bar/pole/anchored piece of equipment at shoulder height. Face away from bar/pole, hold handles with palms facing each other with slight bend in elbows. Exhale & press palms forward &towards each other. Slowly return to starting position.		3-4 x 12-15	Light/Med Resistance  Band
Core/Low Back	Anchored Band Torso Hold / Anchored Band Torso Rotation	Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face R side to bar/pole, hold handles with palms facing each other with arms straight out in front at torso height. Roll shoulders back/down & engage core. / Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face R side to bar/pole, hold handles with palms facing each other with arms straight out in front at torso height. Roll shoulders back/down & engage core. Rotate hands/handles side to side from shoulder to shoulder. Repeat facing other side.		3-4 x 12-15	Light/Med Resistance  Band
The idea of this routine is to focus on basic muscular conditioning & endurance. Equipment used is resistance band.
GUIDELINES			GOALS
Warm up prior to and cool down after each workout with light intensity. Drink plenty of fluids before, during and after exercise.			Increase Overall Muscular Endurance