Resistance Band Total Body Tempo — Session 03

45-minute intermediate strength workout for total body tempo, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjus

Duration

45 min

Difficulty

intermediate

Equipment

resistance bands

Muscle groups

back, biceps, chest, glutes, quads, shoulders, triceps

Exercises

1. 1. Band row

   3 sets · 10-12 reps

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

2. 2. Band triceps pressdown

   3 sets · 10-12 reps

   Keep elbows close and extend arms smoothly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Band lateral walk

   3 sets · 10-12 reps

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

4. 4. Band squat

   3 sets · 10-12 reps

   Maintain knee alignment and stand tall against band resistance. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Band overhead press

   3 sets · 10-12 reps

   Press up without arching the lower back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Band chest press

   3 sets · 10-12 reps

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