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Weekend Workout With Resistance Bands

Updated: Feb 21

Today: Full-Body Resistance Band Workout. (Episode 1)

Hey friend, it's Dan!

I'm excited to launch our Weekend Workout Series, designed to spice up your weekends with effective fitness and resistance training routines.

Starting today with Episode 1, you'll get access to unique workouts every Saturday, all crafted to help you achieve your fitness goals from the comfort of your home.

Ready to power through the weekend with a refreshing boost to your fitness routine?

What is the workout plan for this weekend:


Today's workout plan is designed to target your whole body using just one simple tool Resistance Bands.

Equipment Needed: Resistance Bands

Time Required: 20-30 min. (without warm-up)

Level: Beginner to Advance

Detailed Workout Plan

  • Pull Apart Muscle Group: Targets rear deltoids, rhomboids, and trapezius Sets/Reps: 4 sets, 12-15 reps

  • Chest Press Muscle Group: Targets the chest muscles Sets/Reps: 4 sets, 12-15 reps

  • Biceps Curls Standing Muscle Group: Targets the biceps Sets/Reps: 4 sets, 12-15 reps

  • Front Squat Muscle Group: Engages the entire lower body and core Sets/Reps: 4 sets, 12-15 reps

How-to Perform Each Exercise

  • Pull Apart Objective: Improve shoulder stability and posture. Setup & Execution: Stand with feet shoulder-width apart, holding the band at shoulder height with palms facing down. Pull the band apart, extending arms to the sides. Squeeze shoulder blades together at the end of the movement.

  • Chest Press Objective: Build chest muscle and strength. Setup & Execution: Anchor the band behind you at chest level. Press arms forward until fully extended.

  • Biceps Curls Standing Objective: Strengthen the biceps. Setup & Execution: Stand on the band with feet shoulder-width apart and curl hands towards shoulders.

  • Front Squat Objective: Engage the lower body and core. Setup & Execution: Stand on the band with feet shoulder-width, holding ends overhead. Perform a squat.

workout, weekend workout
Weekend Workout - Resistance Bands Training Session

Supporting Resources

For a better understanding and to enhance your workout experience, you can watch a short demonstration video for today's exercises. Please note it is my new You Tube channel unpublished link. And yes, feel free to subscribe! (thank you!)

Watch how to perform today's exercises on YouTube

Why This Workout Is Great

This routine is your perfect weekend warrior workout—quick, adaptable, and incredibly effective. With just a resistance band, you're equipped to execute a workout that not only builds strength but also improves your flexibility and posture.

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.

  • Consistent Tension: Maintain tension in the resistance band throughout each exercise to fully activate the targeted muscle groups.

  • Engage Your Core: Keep your core engaged during all exercises for stability and to maximise the workout benefits.

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

  • Mind Your Form: Prioritise maintaining good form over rushing through reps or sets to prevent injury and ensure effectiveness.

  • Listen to Your Body: Adjust intensity and take rests as needed.

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

  • Rest Time Between Sets: Aim for a 60-second rest between sets to recover adequately while maintaining workout intensity.

  • Perform Slow Movements: Focus on slow, controlled motions to enhance the mind-muscle connection, ensuring a more effective workout.

  • Choose the Right Band: Select a resistance band that matches your current fitness level. Beginners may find some exercises, like push-ups or squats, easier to perform using body weight only. Adjust as you gain strength and confidence.

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.

Closing Remarks

As we wrap up the first episode of our Weekend Workout Series, I want to thank you for taking the first step towards a healthier, more active lifestyle.

Remember, fitness is a journey, not a destination, and every bit of effort counts towards reaching your goals.

Your engagement and feedback are what make this series possible and meaningful.

By sharing your thoughts and experiences, you're not just helping us tailor future workouts to better suit your needs; you're also contributing to a community of like-minded individuals dedicated to improving their health and well-being.

I'm genuinely excited to see where this journey takes us and how it transforms your weekends—and, hopefully, your life.

So, don't forget to fill out our quick poll and let us know how you found today's session.

Your insights are invaluable as we continue to develop workouts that challenge, inspire, and motivate.

Stay tuned for next weekend episode, where we'll introduce a new set of movements to keep your routine fresh and your body guessing.

We're just getting started, and the best is yet to come.

Warm regards,


P.S. Next Saturday, we'll explore another set of movements to keep your routine fresh and engaging. Stay tuned!


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