Full body home workout system

All you need is a band

Our Resistance Band Intro Program is a 3 week program designed to build a solid base of fitness. After you complete this program you will be prepared to move on to a more advanced workout program. Bands provide similar benefits to traditional pieces of equipment. Some of the many benefits of using bands for your workouts are increased strength and endurance, improved body composition, low cost, easy to handle, and versatility.

Program Contents

  • 1

    Start Here

    • Disclaimer

    • How to Navigate This Program: Video Version

    • How to Navigate This Program: Written Version

    • What type of band should you use?

  • 2

    Workout #1

    • Written Workout

    • Complete Workout Video

  • 3

    Workout #1 Video Clips

    • Neck circles x5 per direction x1 set

    • Arm circles x5 per direction per side x1 set

    • Heel walk x5 per side x1 set

    • Alternating pec stretch x5 per side x1 set

    • Reach through x5 per side x1 set

    • Bodyweight squat x10 x3 sets

    • Band pull apart x10 x3 sets

    • Band lying chest press x10 x3 sets

    • 2 leg bridge x10 x3 sets

    • Band curl x10 x3 sets

    • Band front tricep extension x10 x3 sets

    • Front plank x30 seconds x3 sets

  • 4

    Workout #2

    • Written Workout

    • Complete Workout Video

  • 5

    Workout #2 Video Clips

    • Band shoulder rolls x10 x1 set

    • High kicks x5 per side x1 set

    • Hip opener + rotation x5 per side x1 set

    • Windshield wipers x5 per side x1 set

    • Active hip flexor stretch x5 per side x1 set

    • Bodyweight split squat x10 per side x3 sets

    • Band shoulder press x10 x3 sets

    • Waiter bow x10 x3 sets

    • Band overhead pull apart x10 x3 sets

    • Band hammer curl x10 x3 sets

    • Band 1 arm tricep extension x10 per side x3 sets

    • Side plank x30 seconds per side x 3 sets

What Band Should You Use?

We recommend using a very light or light band for this program.  You can find the very light band here and the light band here.  We have been using this type of band in our gym for over 10 years.  They are perfect for the workouts in this program and are durable and will last you a long time.