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Resistance Band Joint-Friendly Strength — Session 07

45-minute beginner strength workout for joint-friendly strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Ad

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Duration
45 min
Difficulty
beginner
Equipment
resistance bands
Muscle groups
back, biceps, chest, glutes, hamstrings, triceps

Exercises

  1. 1. Band biceps curl

    2 sets · 8-12 reps

    Keep elbows pinned and wrists neutral. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  2. 2. Band good morning

    2 sets · 8-12 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. 3. Band chest press

    2 sets · 8-12 reps

    Anchor band securely and press straight ahead. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  4. 4. Band glute bridge

    2 sets · 8-12 reps

    Drive knees gently outward as hips rise. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  5. 5. Band row

    2 sets · 8-12 reps

    Pull elbows back while keeping shoulders down. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  6. 6. Band triceps pressdown

    2 sets · 8-12 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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