Resistance Band Strength Fundamentals — Session 06

35-minute beginner strength workout for strength fundamentals, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adju

Duration

35 min

Difficulty

beginner

Equipment

resistance bands

Muscle groups

biceps, core, glutes, quads, shoulders, upper back

Exercises

1. 1. 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.

2. 2. 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.

3. 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. 4. Band lateral walk

   2 sets · 8-12 reps

   Keep knees softly bent and take small controlled steps. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Band face pull

   2 sets · 8-12 reps

   Pull toward forehead with elbows high and shoulder blades controlled. Rest 45-90 seconds between sets; use a load that allows controlled technique.