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35-minute beginner strength workout for pull strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resis
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Build My Fitness Plan- Duration
- 35 min
- Difficulty
- beginner
- Equipment
- resistance bands
- Muscle groups
- biceps, chest, core, glutes, quads, triceps
Exercises
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. 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.
3. Band squat
2 sets · 8-12 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 pallof press
2 sets · 8-12 reps
Resist twisting while pressing hands forward. Rest 45-90 seconds between sets; use a load that allows controlled technique.
5. 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.
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