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Resistance Band and Bodyweight Full Body Circuit Training

By Alex Meyers

Experience
Beginner (1-2 years)
Time
74 minutes/day | 3 days/week
Good for
Fat Loss, Increase Stamina, Lose Weight
Equipment
Bodyweight, Loop Bands
Statistics
Average Cardio Intensity
20%
Average Exertion
30%
Description

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.

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Workout Overview



Circuit
Banded One-Arm Chest Press demonstrationPlay Banded One-Arm Chest Press demonstration
4 sets, 30s, (rest 60s)
Right Arm
Time between exercises: 10s
Show Alternative Exercises
Banded One-Arm Chest Press demonstrationPlay Banded One-Arm Chest Press demonstration
4 sets, 30s, (rest 60s)
Left Arm
Time between exercises: 10s
Show Alternative Exercises
Lateral Raise - With Bands demonstrationPlay Lateral Raise - With Bands demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dynamic Chest Stretch demonstrationPlay Dynamic Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Active Rest
Show Alternative Exercises
Circuit
Seated Row with Resistance Band demonstrationPlay Seated Row with Resistance Band demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Banded Front Squat demonstrationPlay Banded Front Squat demonstration
4 sets, 30s, (rest 60s)
Alternative: "Lunges Split Squats with Leg up"
Time between exercises: 10s
Show Alternative Exercises
Lateral burpee demonstrationPlay Lateral burpee demonstration
4 sets, 30s, (rest 60s)
Alternative: Jump Rope
Time between exercises: 10s
Show Alternative Exercises
Alternating Knee Tucks demonstrationPlay Alternating Knee Tucks demonstration
4 sets, 30s, (rest 60s)
Active Rest
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises

Circuit
Banded Pushup demonstrationPlay Banded Pushup demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Lateral burpee demonstrationPlay Lateral burpee demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Biceps Stretch demonstrationPlay Biceps Stretch demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Circuit
Straight Arm Pulldown with Resistance Band demonstrationPlay Straight Arm Pulldown with Resistance Band demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Resistance Band Deadlifts demonstrationPlay Resistance Band Deadlifts demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Reverse Lunge to Row demonstrationPlay Reverse Lunge to Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Assisted Hamstring Stretch demonstrationPlay Assisted Hamstring Stretch demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 30s, (rest 30s)
Show Alternative Exercises

Circuit
Band Flye demonstrationPlay Band Flye demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
3-D Band Pull Apart demonstrationPlay 3-D Band Pull Apart demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Resistance Band Bent Over Lateral Raise demonstrationPlay Resistance Band Bent Over Lateral Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dynamic Chest Stretch demonstrationPlay Dynamic Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Circuit
Squat to Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Lateral burpee demonstrationPlay Lateral burpee demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Resistance Band Tricep Kickback
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Lat Stretch demonstrationPlay Floor Lat Stretch demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises

Date Created: 6/9/2021, UTC


Last Updated: 6/17/2021, UTC

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