The 5-week Full-Body workout program

​

A 5-week Resistance Band Workout Instructional by the founder Coach Mat, sharing his Full Body workouts with Short-Range Resistance Bands ( Loop Bands ) and Long-Range Resistance Bands ( Pull up, Power bands ). 

 

The workouts are designed to allow you a workout from a standing, sitting, or ground position in any environment (eg. hotel room, living room, home gym).

​

The instructional is divided into 5 circuits.

​

Each circuit consists of 9 exercises, systematically in an order that allows a smooth transition to a challenging full-body workout.

Circuit #1
Long-Range Resistance Bands

1. Sumo Squats

2. Biceps Curl

3. Standing Crunches

4. Leg swings

5. Triceps Press

6. Hip Thrusts

7. Kickbacks

8. Shoulder Raises

9. Abs Ups

Circuit #2
Long-Range Resistance Bands

1. Leg Press

2. Chest Press

3. Hip Thrusts

4. Leg swing

5. Biceps Curl

6. Reverse Crunch

7. Leg Extension

8. Rowing Pulls

9. Alternating Leg Swing

Circuit #3
Short-Range Resistance Bands

1. Alternating Kick-backs

2. Tricep Extensions

3. Abs Ups Modified

4. Leg swings

5. Biceps Curls

6. Alternating Leg swings

7. Calf Extensions

8. Tricep Extensions

9. Advanced Crunches

Circuit #4
Short-Range Resistance Bands

1. Squatted Side Steps

2. Reverse Shoulder Flies

3. Resisted Jumping Jacks

4. Resisted Lunges

5. Shoulder Rotations

6. Fire Hydrant

7. Kick Ups

8. Bow & Arrow

9. Mountain Climbers

Circuit #5
Short-Range Resistance Bands

1. Kickbacks Modified

2. Alternating Sit-ups

3. Supermans Modified

4. Squats Modified

5. Fighting Stance Lunges

6. Hip Extensions

7. Chest Press

8. Inside Rowing

9. Arm Combo - Bi & Triceps

Get your set of Resistance Bands and start your journey to better health & fitness now