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Full Body Circuit Workout With Resistance Bands

Welcome to another empowering session of our Weekend Workout Series! 


This time, we're elevating the game with a circuit training routine to ignite your muscles and boost your endurance. 


Using resistance bands, we'll navigate through a series of exercises designed to target every major muscle group, offering you a comprehensive workout that fits perfectly into your weekend plans.


What is the workout plan for this weekend:

This weekend's workout plan is an invigorating circuit training session with resistance bands designed to engage and strengthen your entire body. 



Why did I choose this Full Body Circuit Workout With Resistance Bands?

Circuit training with resistance bands is a fantastic way to build strength, flexibility, and endurance. 


The resistance band is a versatile tool that can adapt to any fitness level, making each exercise as challenging or as manageable as you need. 


This routine is crafted to keep your heart rate up, ensuring you burn calories and build muscle efficiently. Plus, it's fun to mix up your workout routine, keeping you engaged and motivated.


Workout Overview

Equipment Needed: Resistance Bands (different tension)

Time Required: 25-35 min. (without warm-up)

Level: Beginner with some experience to Advanced


Detailed Weekend Workout Plan

The circuit includes 12 exercises: 


Before you start:


  • After you perform the first four exercises, take 90 seconds of rest (more-less) and do it after each of the four exercises.

  • After you perform all 12 exercises, repeat the circuit one more time.

  • Watch my YouTube video where I present all 12 exercises.





1. Pull Apart


Choose a light to medium resistance band.


Muscle Group: Target the rear deltoids, rhomboids, and trapezius muscles to improve shoulder stability and posture.

Reps: 12-15


2. Chest Press

Choose a resistance band that feels tough enough for you.


Muscle Group: This exercise is about strengthening your chest, shoulders, and arms. It's like pushing something heavy away from you but using a band instead.

Reps: 10-12


3. Biceps Curls Standing


Choose a resistance band of medium to challenging resistance.


Muscle Group: Focus on strengthening the biceps muscles enhancing arm definition and strength.

Reps: 10-12


4. Front Squat


Choose a medium to heavy resistance band and, optionally, a slate or stable platform


Muscle Group: This exercise aims to strengthen the quadriceps, glutes, and core muscles, focusing on maintaining proper posture and engaging the upper body for added stability.

Reps: 12-15


5. Pushups


Choose a light to medium resistance band.


Muscle Group: Enhance the classic push-up by incorporating a resistance band to increase strength and engagement in the chest, shoulders, and triceps.

Reps: 12-15


6. Overhand Biceps Curl


Choose a resistance band of medium to challenging resistance.


Muscle Group: This variation targets the biceps in a unique way, focusing also on the forearms and improving grip strength.

Reps: 10-12


7. Triceps Kickback


Choose a light to medium resistance band.


Muscle Group: Strengthen and tone the triceps muscles at the back of the upper arm, enhancing overall arm definition and strength.

Reps: 10-12


8. Crunches on Knees for Abdominals


Choose a light to medium resistance band.


Muscle Group: Strengthen and tone the abdominal muscles by adding resistance to the traditional crunch movement.

Reps: 12-15


9. Upright Row


Choose a medium resistance band.


Muscle Group: Strengthen and tone the shoulder and upper back muscles, focusing on the deltoids and trapezius.

Reps: 12-15


10. Chest Flys


Choose a light to medium resistance band.


Muscle Group: Strengthen and tone the chest muscles, specifically the pectoralis major, while also engaging the deltoids and biceps for a comprehensive upper body workout.

Reps: 12-15


11. Narrow Grip Pull-Down Kneeling on One Knee


Choose a medium to heavy resistance band.


Muscle Group: Strengthen the upper back, particularly the latissimus dorsi, while also engaging the biceps and shoulders, using a resistance band for targeted muscle engagement.

Reps: 12-15


12. Overhead Squat. 


Choose a medium to heavy resistance band.


Muscle Group: Strengthen and tone the legs, glutes, core, and shoulders in a single, efficient movement, enhancing overall body strength and coordination.

Reps: 10-12


Each exercise is strategically chosen to ensure a balanced workout that efficiently challenges each major muscle group.


How-to Perform Each Exercise


1. Pull Apart

Setup: Stand tall with your feet shoulder-width apart. Hold the resistance band in front of you at shoulder height, gripping it with both hands, palms facing down. Ensure there is tension on the band with your hands slightly wider than shoulder-width apart.


Execution: Pull the band apart while keeping your arms straight. Move your hands out to the sides. As you reach the end of the movement, squeeze your shoulder blades together Hold the position for a second, focusing on the contraction in your upper back and rear shoulders. Slowly return to the starting position, maintain control and tention on the band.


Key Points: Throughout the exercise, keep your back straight and core engaged. Avoid shrugging your shoulders or bending your elbows as you pull the band apart. Adjust your grip closer or further apart to modify the resistance and intensity.


2. Chest Press

Setup: Tie the band behind you at the level of your chest, either on a door or something that won't move. Stand facing away from where the band is tied, holding an end in each hand. Put one foot a little in front of the other so you're steady, and make sure your middle is tight.


Execution: Begin with your hands in front of your chest, elbows a bit down and closer to your body, pulling the band tight. Push your hands straight out in front of you, keeping those elbows a bit down and back. Breathe out when you push, focusing on using your chest muscles. Breathe in as you slowly bring your hands back, keeping your elbows close to you.


Key Points: Move smoothly and keep control to work your chest and arms. Change how you stand or hold the band to make it easier or harder. Keep your back straight to avoid hurting yourself.


3. Biceps Curls Standing

Setup: Stand on the middle of the band with feet shoulder-width apart, ensuring even tension on both sides. Hold the band with your palms facing forward, arms extended by your sides.


Execution: Curl your hands toward your shoulders, bending at the elbows and keeping them close to your body. Squeeze your biceps at the top of the curl for a second, maximizing muscle engagement. Slowly lower your hands back to the starting position, maintaining control and resisting the band's pull.


Key Points: Keep your upper body still throughout the exercise; the movement should only come from your forearms. Ensure your wrists stay straight, avoiding bending to protect the joints.


4. Front Squat

Setup: Stand on the resistance band with your feet slightly wider than shoulder-width apart." Position the band securely beneath the middle of your feet. Optionally, stand on a slate for improved stability and depth. Drape the band over your neck and across the shoulders, ensuring it lies flat for comfort. Hold the ends of the band at shoulder height, just outside your shoulders, with your elbows pointing forward. This position creates tension in the band, preparing you for the squat.


Execution: Begin by pushing your hips back and lowering into a squat, aiming for depth while keeping your heels (and the slate, if used) firmly on the ground. Keep your chest up and back straight, engaging your core for stability throughout the movement. Drive through your heels to stand up, extending your legs and hips to return to the starting position.


Key Points: Your knees should stay aligned with your toes, avoiding inward caving. Control your descent and ascent, focusing on smooth and steady movements. Adjust the band's tension or switch bands as necessary to match your strength and comfort levels.


5. Pushups

Setup: Place the resistance band across your upper back, holding each end with your hands. Get into the push-up position by placing your hands on the ground slightly wider than shoulder-width apart, extending your legs back so you are on your toes. Ensure the band is secure under your hands or wrists, depending on your comfort and the length of the band.


Execution: Engage your core, glutes, and legs to keep your body in a straight line from head to heels. Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle to your body, until your chest nearly touches the ground. Push through your hands to extend your elbows and return to the starting position, feeling the added resistance from the band.


Key Points: Keep your movements controlled and steady, focusing on form to maximize muscle engagement. Breathe in as you lower down and exhale as you push up against the band's resistance. Adjust the band's position or tension to increase or decrease the difficulty.


6. Overhand Biceps Curl

Setup: Stand with your feet shoulder-width apart on the middle of the resistance band, ensuring even tension on both sides. Grasp the ends of the band with an overhand grip (palms facing down) at thigh level, hands shoulder-width apart.


Execution: Keeping your elbows close to your sides, curl your hands towards your shoulders, maintaining the overhand grip. Squeeze your biceps and forearms at the top of the curl, then slowly lower back to the starting position with control. Throughout the exercise, keep your upper arms stationary, moving only your forearms.


Key Points: Maintain good posture with a straight back and engaged core to prevent any unwanted movement. Ensure a controlled motion to maximise muscle engagement and prevent injury.


7. Triceps Kickback

Setup: Stand with your feet shoulder-width apart, placing one foot slightly in front of the other for stability. Hold a resistance band in one hand and secure the other end under your back foot or anchor it at a low point. Lean forward slightly from your hips, keeping your back straight and core engaged. Hold the band with your palm facing in (neutral grip), elbow bent and tucked close to your side.


Execution: Keeping your upper arm stationary, extend your elbow to push your hand and the band back until your arm is fully extended alongside your body. Squeeze your triceps hard at the top of the movement for a moment. Slowly return to the starting position, maintaining tension in the band and control over the movement.


Key Points: Ensure only your forearm moves during the exercise; the upper arm should remain still and close to your body. Keep your spine neutral and avoid rounding your back by engaging your core throughout the exercise. Breathe out as you perform the kickback motion and inhale as you return to the starting position.


8. Crunches on Knees for Abdominals

Setup: Begin by kneeling on the floor, keeping your knees hip-width apart. Secure the resistance band above you, anchoring it to a higher point. Hold the ends of the band with both hands near your shoulders, ensuring there is tension in the band when you lean slightly forward.


Execution: From the kneeling position, engage your core and lean back slightly, keeping your spine straight and hips stable. Perform a crunch movement by contracting your abdominal muscles and bringing your torso towards your knees, resisting the pull of the band. Squeeze your abs at the peak of the contraction, then slowly return to the starting position while maintaining tension on the band.


Key Points: Focus on moving through your waist, using your abs to control the movement rather than relying on momentum. Keep your movements controlled and deliberate, paying attention to the tension in the resistance band to ensure it’s effective throughout the exercise. Breathe out as you crunch forward and inhale as you return to the starting position.


9. Upright Row

Setup: Stand with your feet shoulder-width apart, stepping on the middle of the resistance band to secure it under both feet. Grip each end of the band with your hands in front of you, palms facing your body. Ensure there's slight tension in the band with your arms straight.


Execution: Keeping your back straight and core engaged, lift your hands straight up towards your chin, leading with your elbows. Your elbows should go out to the sides and be higher than your forearms at the top of the movement. Pause briefly at the top, then slowly lower your hands back to the starting position in a controlled manner.


Key Points: Keep your movements smooth and controlled, focusing on the contraction of your shoulder and upper back muscles. Ensure you do not lean forward or use momentum to lift the band; the motion should be driven by your shoulders and arms. Adjust the width of your stance to increase or decrease the tension of the band, making the exercise more or less challenging.


10. Chest Flys

Setup: Anchor the resistance band behind you at chest level. This can be done by closing it in a door or wrapping it around a sturdy, immovable object. Stand with your back to the anchor point, feet shoulder-width apart for stability. Grasp the ends of the band with both hands, arms extended at chest level, palms facing each other.


Execution: Keeping a slight bend in your elbows, open your arms wide to the sides, stretching the band as you move. Squeeze your chest muscles as you bring your arms back to the starting position, imagining you’re hugging a large tree. Keep the movement controlled and focused, maintaining constant tension on the band throughout the exercise.


Key Points: Ensure your movements are smooth and controlled, avoiding any jerky motions. Keep your spine neutral and core engaged to support your lower back. Adjust your positioning closer or further from the anchor point to modify the resistance of the band.


11. Narrow Grip Pull-Down Kneeling on One Knee

Setup: Anchor the resistance band above you, such as over a sturdy door or on a high hook. Kneel on the floor with one knee up (in a half-kneeling position) and the other knee on the ground, positioning yourself so that the anchored band is directly overhead. Grasp the band with both hands using a narrow grip (hands closer than shoulder-width apart), palms facing each other.


Execution: Start with your arms extended upwards, holding the band with tension. Pull the band down towards your chest, bending your elbows and squeezing your shoulder blades together as you pull. Slowly extend your arms back to the starting position, maintaining control and keeping the tension on the band.


Key Points: Keep your torso upright and stable throughout the exercise, engaging your core to support your spine. Focus on initiating the movement from your back muscles rather than just using your arms. Ensure a smooth, controlled motion both when pulling down and returning to the starting position.


12. Overhead Squat

Setup: Begin with feet shoulder-width apart, holding the resistance band overhead with both hands stretched wide to maintain tension. Ensure your grip is firm and the band is taut.


Execution: Keeping your arms extended, squat down as if sitting back into a chair, keeping your chest up and knees behind your toes. Lower until your thighs are parallel to the ground, then drive through your heels to return to the starting position.


Key Points: Maintain a straight back and engaged core throughout the movement. The band should remain taut and overhead to challenge stability and enhance muscle engagement. Ensure your knees do not cave inward and your arms stay aligned with your ears to optimize form and efficacy.


Why This Workout Is Great

This workout is exceptional because it harnesses the versatility of resistance bands to provide a full-body challenge. It uniquely combines strength training, flexibility, and cardiovascular endurance, offering a comprehensive session within a short time frame.


The variety of exercises, from pull aparts to overhead squats, ensures every major muscle group is activated, enhancing muscle tone and boosting overall fitness.


Perfect for those seeking an efficient yet effective workout, it's a testament to how simple tools can yield significant results.


Key Tips For Maximising Your Workout

  • Always Warm-Up: Jumpstart your session with a 5-10 minute warm-up to prevent injuries and boost performance. Light cardio and dynamic stretches get your heart pumping and muscles ready for the workout ahead, ensuring a safer and more effective session. Watch my YouTube Warm-Up video HERE

  • Maintain Consistent Form: Keep your movements controlled to target the right muscle groups effectively. Good form is key to maximising benefits and preventing injuries.

  • Proper Breathing: Remember to breathe in during the relaxation phase and out during the exertion phase to support your movements.

  • Listen to Your Body: Pay attention to what your body is telling you. Adjust the intensity and take rests as needed. Pushing through pain is not beneficial.

  • Stay Hydrated: Drink water before, during, and after your workout.

  • Control Your Heart Rate: Keeping an eye on your heart rate is crucial to ensure you're working within your optimal range for cardiovascular improvement without overexerting. It helps tailor the intensity to your fitness level, maximising benefits while minimising risks. Monitoring your heart rate ensures you're pushing yourself enough to see progress, but not so much that you risk injury or burnout." Don't skip this tip, read more about Heart Rate and use Heart Rate Calculator HERE


Feedback and Future Episodes

We hope you find today's full-body resistance band workout both challenging and rewarding.

Your feedback is incredibly valuable to us at Workout51, as it helps us tailor our future workouts to better meet your needs and preferences.


Share your thoughts HERE or please take a moment to respond to the poll below:



How difficult was today's workout?

  • Too easy

  • Just right

  • Too challenging


Closing Thoughts

As we wrap up this episode of our Weekend Workout Series, remember that the strength and resilience you're building go beyond physical.


Every rep, every set, every circuit brings you closer to your best self. Stay committed, embrace the journey, and let's keep moving forward together.


Here's to conquering more workouts and achieving our fitness goals, one resistance band at a time. Keep pushing, keep growing, and I'll see you next weekend for another challenge!



Stay strong, stay young, and remember: the best is yet to come.


Warmly,

Dan



P.S. Next Saturday, we'll explore another set of movements to keep your routine fresh and engaging -we're just getting started, and there’s plenty more to come!



The link below is an affiliate links to the equipment I'm using in today's workout plan, meaning we'll receive a small commission if you buy something.



 

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