Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Home Bands Full Body — Extended Strength 11
A 55-minute beginner strength workout at home with resistance bands. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows go
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Build My Fitness Plan- Duration
- 55 min
- Difficulty
- beginner
- Equipment
- resistance band
- Muscle groups
- arms, back, chest, core, glutes, legs
Exercises
1. Resistance band squat
3 sets · 12-15 reps
Stand on band safely and squat with even foot pressure.
2. Resistance band chest press
3 sets · 12-15 reps
Secure band behind you and press forward with steady control.
3. Resistance band row
3 sets · 12-15 reps
Anchor band securely and draw elbows back without shrugging.
4. Resistance band lateral walk
3 sets · 12-15 reps
Take small side steps while maintaining gentle band tension.
5. Dead bug
3 sets · 12-15 reps
Keep your lower back gently supported as opposite limbs extend.
6. Resistance band biceps curl
3 sets · 12-15 reps
Stand securely on band and curl without moving shoulders.
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