5 day 45 min Loop Bands Bodyweight Handle Resistance Bands Push / Pull / Legs Circuit Workout

By Myworkouts

	Intermediate (2-3 years)
	41 minutes/day \| 5 days/week
	Build Muscle, Gain Strength, Fat Loss, Increase Stamina
	Loop Bands, Bodyweight, Handle Resistance Bands Show More

Average Exertion

Average Cardio Intensity

This is a Push/Pull/Legs workout plan performed in circuit fashion to build strength and muscle as well as to lose that extra bit of body fat.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Banded One-Arm Chest Press See Exercise Notes	4 rounds	30s	10s
1B.Resistance Band Alternating Sides Front Raise	4 rounds	30s	10s
1C.Resistance Band Alternating Shoulder Press to Two Arm Press	4 rounds	30s	10s
1D.Chest And Front Of Shoulder Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.External Rotation with Band See Exercise Notes	4 rounds	30s	10s
2B.Banded Tricep Extension	4 rounds	30s	10s
2C.Banded Pushup	4 rounds	30s	10s
2D.Chin To Chest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Band Pressdown	4 rounds	30s	10s
3B.Resistance Band One-and-Half Push Up	4 rounds	30s	10s
3C.Lateral Raise - With Bands	4 rounds	30s	10s
3D.Seated Overhead Triceps Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Bent Over Row with Resistance Bands	4 rounds	30s	10s
1B.Kneeling Concentration Curl with Resistance Band See Exercise Notes	4 rounds	30s	10s
1C.Straight Arm Pulldown with Resistance Band	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Banded Squat Row	4 rounds	30s	10s
2B.Plank With Banded Row See Exercise Notes	4 rounds	30s	10s
2C.Resistance Band Deadlift to Row	4 rounds	30s	10s
2D.Shoulder Circles See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Standing Shoulder W with Resistance Band	4 rounds	30s	10s
3B.Resistance Band Hammer Curl	4 rounds	30s	10s
3C.Resistance Band Bent Over Lateral Raise	4 rounds	30s	10s
3D.Bent Over Reach to Sky See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Single Leg Romanian Deadlift (Banded) See Exercise Notes	4 rounds	30s	10s
1B.Resistance Band Deadlifts	4 rounds	30s	10s
1C.Resistance Band Squat	4 rounds	30s	10s
1D.Lunge Twist See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Hip Flexion with Band See Exercise Notes	4 rounds	30s	10s
2B.Band Good Morning	4 rounds	30s	10s
2C.Calf Raises - With Bands	4 rounds	30s	10s
2D.Seated Glute Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Banded Front Squat	4 rounds	30s	10s
3B.Bodyweight Alternating Side Lunge See Exercise Notes	4 rounds	30s	10s
3C.Resistance Band Alternating Reverse Lunge to Row	4 rounds	30s	10s
3D.Calf Stretch Elbows Against Wall See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Single-Arm Standing Chest Press (with Band) See Exercise Notes	4 rounds	30s	10s
1B.Resistance Band Squat to Shoulder Press	4 rounds	30s	10s
1C.Resistance Band Tricep Kickback	4 rounds	30s	10s
1D.Dynamic Chest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Bodyweight Walking Lunge See Exercise Notes	4 rounds	30s	10s
2B.Standing Overhead Low Band Tricep Extension	4 rounds	30s	10s
2C.Low Banded Standing Chest Flys	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Speed Band Overhead Triceps	4 rounds	30s	10s
3B.Sumo Squat (Bodyweight)	4 rounds	30s	10s
3C.Cross Over - With Bands	4 rounds	30s	10s
3D.Push-Up Low Back Extension See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Banded Squat to Row	4 rounds	30s	10s
4B.Push-up	4 rounds	30s	10s
4C.Resistance Band Alternating Shoulder Press See Exercise Notes	4 rounds	30s	10s
4D.Hip Stretch With Twist See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Band-assisted Inverse Leg Curl	4 rounds	30s	10s
1B.3 Way Band Curl	4 rounds	30s	10s
1C.Resistance Band Bicep Curl	4 rounds	30s	10s
1D.Thoracic Rotation See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Lat Pulldown with Resistance Band	4 rounds	30s	10s
2B.Bodyweight Squat	4 rounds	30s	10s
2C.Incline Stance Single-Arm Row with Bands See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Single Leg Stiff-leg Deadlift See Exercise Notes	4 rounds	30s	10s
3B.Resistance Band Isometric Bicep Curl See Exercise Notes	4 rounds	30s	10s
3C.Split Stance Band Row	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Incline Stance Row using Bands	4 rounds	30s	10s
4B.Standing Tubing Row	4 rounds	30s	10s
4C.Cobra to Pike See Exercise Notes	4 rounds	30s	10s

Date Created: 2/13/2022, UTC

Last Updated: 2/13/2022, UTC

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