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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
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25-minute advanced strength workout for full body foundation, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjus
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Build My Fitness Plan- Duration
- 25 min
- Difficulty
- advanced
- Equipment
- resistance bands
- Muscle groups
- glutes, hamstrings, quads, shoulders, triceps, upper back
Exercises
1. Band face pull
4 sets · 8-10 reps
Pull toward forehead with elbows high and shoulder blades controlled. Rest 45-90 seconds between sets; use a load that allows controlled technique.
2. Band good morning
4 sets · 8-10 reps
Hinge at hips with band tension and a neutral back. Rest 45-90 seconds between sets; use a load that allows controlled technique.
3. Band squat
4 sets · 8-10 reps
Maintain knee alignment and stand tall against band resistance. Rest 45-90 seconds between sets; use a load that allows controlled technique.
4. Band triceps pressdown
4 sets · 8-10 reps
Keep elbows close and extend arms smoothly. Rest 45-90 seconds between sets; use a load that allows controlled technique.
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