The issue with coaching isn’t the workout routines you carry out, however, quite, how they’re mixed collectively right into a program that can problem and alter your physique.
In some unspecified time in the future, rep-after-rep-after-rep simply doesn’t do the job, regardless of how arduous it feels. And, that is very true for at-home exercises. If you wish to take advantage of your time coaching, you want a plan.
We’re right here to cease the randomness of body weight and resistance band plans. The reality is, you possibly can fully remodel your physique with minimalist gear, however provided that you know the way to progress week-over-week and ensure you don’t burn out your physique.
As an alternative of utilizing barbells or dumbbells, we’re going to maximise using resistance bands. This resistance band exercise makes use of a basic exercise cut up (push/pull/decrease physique or PPL) to create the last word 3-day muscle and strength-building cut up that challenges all the foremost muscle teams. The plan is easy sufficient to work for newcomers and nonetheless has sufficient progressions (particularly if you happen to use bands with extra resistance) to problem extra superior trainees.
Push/Pull/Legs (PPL) is a 3-day muscle-building and strength-based exercise cut up. Every exercise focuses on both pushing, pulling, or your legs.
Your push exercise will goal primarily your higher physique, particularly the chest, shoulders, and triceps.
The pull exercise focuses on the bottom of your physique. It’s constructed round rowing actions that focus on your again and biceps.
Lastly, the legs exercise focuses solely on the decrease physique. You’ll hit your quads, hamstrings, and glutes multi functional exercise.
Are you prepared? Whether or not you’re solely coaching at house, wish to work out on the highway, or simply want a joint-friendly new coaching plan to create a spark, we break down every part you want — together with a 4-week plan designed for outcomes.
Need extra exercises? Simply click on the picture under for an extra 12 weeks of body weight exercises.
Are you new to coaching with resistance bands?
The primary query it’s best to ask is learn how to set the appropriate resistance. In spite of everything, as we talked about, this plan can work for a newbie, and it will probably additionally problem those that persistently work out if you happen to add extra resistance or use heavier bands.
To get essentially the most of our resistance band exercises, you want the band to start out above its “resting threshold.” In different phrases, earlier than you start any motion, it’s best to really feel the resistance within the band. Then, you’ll want to take your time, really feel the burn, and squeeze your muscular tissues in the course of the exercise. You need it to have fixed rigidity via the complete vary of movement.
How Do You Get The Proper Rigidity In The Band
Getting the appropriate rigidity in your bands comes right down to your foot placement. Get it proper, and the band will resist your full vary of movement. Get it fallacious, and the band shall be both too tight (and due to this fact limit your vary of movement) or not tight sufficient to problem you.
Right here’s a fast video on the place to place your toes within the bands and learn how to regulate the stress.
How usually do you have to prepare?
At a minimal, it’s best to carry out this exercise Three instances per week. Simply ensure you observe the Push, Pull, Decrease physique/Legs cadence. Examples for learn how to construction your week and when to relaxation are included under.
Pattern exercise splits you might take into account:
Three Exercises Per Week
- Monday: Leg exercise
- Tuesday: Off
- Wednesday: Push exercise (higher physique exercise)
- Thursday: Off
- Friday: Pull exercise (higher physique exercise)
- Saturday/Sunday: Off
Three Days On, 1-Day Off (6 Exercises Per Week)
- Monday: Leg exercise
- Tuesday: Push exercise (higher physique exercise)
- Wednesday: Pull exercise (higher physique exercise)
- Thursday: Off
- Friday: Leg exercise
- Saturday: Push exercise (higher physique exercise)
- Sunday: Pull exercise (higher physique exercise)
- Monday: Off
- Tuesday: Choose again up once more with the leg exercise
As a place to begin, carry out Three units for the workout routines we define under. You possibly can regulate the variety of units based mostly in your weight coaching expertise, or improve the units as soon as it feels simple. In case you’re quick on time, simply run via the entire workout routines as soon as and the exercise will take about 20 minutes.
Your 4-Week Resistance Band Exercise
If you wish to begin difficult your physique with a deliberate exercise, attempt our 4-week resistance band exercise. Under, you’ll discover an overview of the plan, an in depth video clarification for every train, and a video displaying all the exercise.
Legs Resistance Band Workouts
The primary two actions of this exercises are what we name “primers.” Consider them as fast, exercise particular warm-ups that can enable you to transfer higher. They received’t require a band and may be accomplished in simply 1-2 minutes. After you full the primers, then you definitely transfer into the exercise.
Push Resistance Band Workouts
The primary two actions of this exercises are what we name “primers.” Consider them as fast, exercise particular warm-ups that can enable you to transfer higher. They received’t require a band and may be accomplished in simply 1-2 minutes.
Pull Resistance Band Workouts
The primary two actions of this exercises are what we name “primers.” Consider them as fast, exercise particular warm-ups that can enable you to transfer higher. Use a lightweight band for the face pull and concentrate on a full vary of movement.
This exercise program is a good begin for you however if you’re searching for extra personalised exercises, vitamin recommendation, and accountability, then checkout Born Health On-line Teaching. Every thing is dealt with via a personal app and customised to your way of life.
Need assistance getting off your ass at house? With our teaching program, you get 2 coaches in your nook. Be taught extra right here.
What if you happen to don’t have a resistance band at house?
There are numerous completely different resistance band choices, however we advocate The EliteFTS Professional Monster Mini Resistance Band.
Train Band Video Demonstrations
Let’s undergo every motion under to ensure you are doing it with correct type.
Kneeling Adductor Stretch
Band Resisted Rear Foot Elevated Cut up Squat
Band Resisted RDL
Band Resisted Glute Bridge
Body weight Squat
Band Resisted Flooring Press
Band Resisted Lateral Increase
Band Resisted Tricep Pressdown
Band Resisted Face Pull
Single Arm Resistance Band Row
Hole Band Resistance Band Lat Pulldown
Band Resisted Bent Over Row
Resistance Band Pull Aside
Resistance Band Hammer Curl
Now It’s Your Flip
That’s all we’ve for you. Now we wish to hear from you:
- What train are you most excited to do?
- What train cut up are you going to decide on?
- Or do you might have a query on any of the movies we shared?
Tell us by leaving a remark under.
-BJ, Head Health Coach
P.S. Want extra content material for figuring out and staying wholesome at house? Try our COVID-19 web page the place we’ve extra body weight exercises, vitamin recommendation, and different free content material.