Resistance Band and Bodyweight Full Body Circuit Training

This is a 3 day full body workout plan that primarily uses Rersistance Bands and throws in some Bodyweight exercises as well.

This workout is built for folks new to the gym or working out at home who want to get used to using resistance training without the risk of lifting weights or using machines.

These workouts are meant to be done as time permits. Do Day 1, and when you have time pick up and do Day 2, then Day 3. If you miss a day, just pick up where you left off. This is great to mix in between cardio days for some strength training.

How to do each day

Each day has 2 circuits followed by an optional core exercise to wrap up the day's work. The circuits contain 3 exercises then a block called "Active Rest" that you can do a stretch or get some water.

To do these circuits, I like to use a HIIT timer (like this one: https://apps.apple.com/us/app/interval-timer-hiit-workouts/id406473568) and set it up to have a High Intensity and Low Intensity circuit both for 40 seconds.

I have the timer do this for 8 rounds for a total of 16 timer countdowns (which is the same as 4 exercises in 4 rounds for 16 timer countdowns).

When the timer starts, I wait 10 seconds (my rest period) then start the movement for 30 seconds.

When the timer beeps, I rest for 10 seconds and start to move into the next movement, and start it when the timer shows 30 seconds left. This makes it easy to rotate through the 4 exercises and get enough rest to switch positions and get a quick breath.

The 16 countdowns with no Warm Up or Cool Down times adds to about 10 minutes and 40 seconds for each 4 exercise circuit. Doing both circuits will be about 20 minutes, with the core work at the end gets you to 25 minutes for the workouts.