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Home Bands Full Body Resistance — Challenge 33

50-minute advanced strength session focused on full body resistance. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and a

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Duration
50 min
Difficulty
advanced
Equipment
mini band, resistance band
Muscle groups
back, biceps, chest, core, glutes, quads, triceps

Exercises

  1. 1. Seated resistance-band row

    4 sets · 10-12 reps

    Anchor band safely around feet, pull elbows back and control release. Rest 45-90 seconds between sets as needed.

  2. 2. Forearm plank

    4 sets · 30-40 seconds reps

    Brace abdomen and breathe steadily without sagging hips. Rest 45-90 seconds between sets as needed.

  3. 3. Tempo squat

    4 sets · 10-12 reps

    Lower for three counts, keep heels grounded and stand tall. Rest 45-90 seconds between sets as needed.

  4. 4. Lateral band walk

    4 sets · 10-12 reps

    Keep knees soft and hips level during side steps. Rest 45-90 seconds between sets as needed.

  5. 5. Resistance-band chest press

    4 sets · 10-12 reps

    Anchor band securely behind body and press without shrugging. Rest 45-90 seconds between sets as needed.

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