Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the entire circuit, then rest for 1 minute before repeating for a total of 3 rounds.
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Squats with Resistance Band
- Stand on the resistance band with feet hip-width apart, holding the handles at shoulder height.
- Perform squats while maintaining tension on the band throughout the movement.
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Bent-Over Rows
- Anchor the resistance band under your feet and hinge forward at the hips, keeping your back straight.
- Hold the handles with arms extended, palms facing inward.
- Pull the handles toward your torso, squeezing your shoulder blades together.
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Lateral Raises
- Stand on the resistance band with feet hip-width apart, holding the handles at your sides.
- Lift the handles out to the sides until they reach shoulder height, keeping your arms straight.
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Push-Ups with Resistance Band
- Loop the resistance band around your back and hold the ends in your hands.
- Assume a push-up position with hands shoulder-width apart, keeping the band taut across your upper back.
- Perform push-ups while maintaining tension on the band.
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Reverse Lunges with Bicep Curls
- Stand on the resistance band with feet hip-width apart, holding the handles at your sides.
- Step back into a reverse lunge while simultaneously performing bicep curls.
- Alternate legs with each lunge.
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Triceps Extensions
- Stand on the resistance band with feet hip-width apart, holding one handle in each hand.
- Extend your arms overhead, keeping your elbows close to your ears.
- Lower the handles behind your head, bending at the elbows, then extend your arms to return to the starting position.
Cool Down: Spend 5 minutes performing static stretches for major muscle groups, holding each stretch for 20-30 seconds.
Remember to adjust the resistance band tension as needed to maintain proper form and challenge yourself appropriately. Enjoy your full-body workout!