Band & Bodyweight Trainer
| Workout Summary | |
|---|---|
| Main Goal | Build Muscle & General Health |
| Workout Type | Split |
| Targeted Gender | Any |
| Training Experience | Beginner |
| Program Duration | 8 Weeks |
| Days Per Week | 3 Days |
| Time Per Workout | 15-30 Minutes |
| Equipment Needed | Bands & Mini Bands |
| Recommended Supplements | Protein Powder, Multi-Vitamin, Creatine |
Achieving health and physical vitality does not require a gym membership or intricate exercise programming. You just have to execute proper exercise technique and be disciplined with a sound plan.
This program exposes you to the main movement patterns using your bodyweight and band tension. This means your injury risk is extremely minimal but you still reap the benefits of compound exercises. This is excellent for those new to overall exercise or seasoned vets who travel or need a break from the loading in the weight room.
You will need Exercise Bands and Mini-Bands of various tensions. To reap the full benefits of this program, you have to be disciplined enough to use the appropriate band to get the proper tension when training. You want to feel tension throughout the full range-of-motion with each exercise.
Program Notes:
- (E) = Each
- Superset = Perform 2 exercises back-to-back with no rest
- Core Circuit - perform all 4 exercises without rest to complete 1 round
Weeks 1-4
| 20 Minute Banded Core Circuit | |||||
|---|---|---|---|---|---|
| Day 1 | 4 Round Circuit | |||||
| Exercise | Time | ||||
| Mini Band Bicycle Crunch | 45 seconds | ||||
| Mini Band Mountain Climbers | 45 seconds | ||||
| Mini Band Bear Crawl (Around Legs) | 45 seconds | ||||
| Mini Band Plank Alternating Kickbacks | 45 seconds | ||||
| Rest For 90 Seconds | |||||
| Repeat New Round | |||||
| Lower Body | |||||
|---|---|---|---|---|---|
| Day 2 | |||||
| Exercise | Reps | ||||
| Band Overhead Squat | 15 | ||||
| Band Glute Bridge | 20 | ||||
| Band Squat | 15 | ||||
| Band Overhead Reverse Lunge | 12 (E) | ||||
| Mini Band Wide to Narrow Jump Squat | 15 | ||||
| Mini Band Squat Thrust | 10 | ||||
| **Superset 2 exercises for 3 sets each** | |||||
| Rest for 90 Second after each superset | |||||
| Upper Body | |||||
|---|---|---|---|---|---|
| Day 3 | |||||
| Exercise | Reps | ||||
| Band Pull Apart | 15 | ||||
| Band Shoulder Press | 15 | ||||
| Band Bent Over Row | 20 | ||||
| Band Lateral Raise | 15 (E) | ||||
| Band Seated Row | 15 | ||||
| Band OVH Tricep Ext | 15 | ||||
| **Superset 2 exercises for 4 sets each** | |||||
| Rest for 90 Second after each superset | |||||
Weeks 5-8
| 20 Minute Banded Core Circuit | |||||
|---|---|---|---|---|---|
| Day 1 | 4 Round Circuit | |||||
| Exercise | Time | ||||
| Mini Band Bicycle Crunch | 45 seconds | ||||
| Mini Band Mountain Climbers | 45 seconds | ||||
| Mini Band Bear Crawl (Around Legs) | 45 seconds | ||||
| Mini Band Plank Alternating Kickbacks | 45 seconds | ||||
| Rest For 90 Seconds | |||||
| Repeat New Round | |||||
| Lower Body | |||||
|---|---|---|---|---|---|
| Day 2 | |||||
| Exercise | Reps | ||||
| Band Thruster | 12 | ||||
| Band Lying Leg Press | 20 | ||||
| Band Deadlift | 15 | ||||
| Band Glute Kickback | 15 (E) | ||||
| Band Single Leg Glute Bridge | 20 (E) | ||||
| Mini-Band Frog Pumps | 20 | ||||
| **Superset 2 exercises for 4 sets each** | |||||
| Rest for 90 Second after each superset | |||||
| Upper Body | |||||
|---|---|---|---|---|---|
| Day 3 | |||||
| Exercise | Reps | ||||
| Band Birddog | 15(E) | ||||
| Band Seated Facepull | 15 | ||||
| Band Upright Row | 20 | ||||
| Band Bicep Curl | 20 | ||||
| Band Tricep Kickback | 15 (E) | ||||
| Band Overhead Lat Pull Apart | 15 | ||||
| **Superset 2 exercises for 4 sets each** | |||||
| Rest for 90 Second after each superset | |||||
TF Trainer App Signup
Enter your contact info to receive instructions on how to get the new Tiger Fitness Trainer App.
Already have the app? Message your trainer and ask to switch to this training program.
Comments
Leave a comment