Resistance Band Circuit Training: Taking it to the Next Level

Many people view resistance band training as an entry point into resistance exercise. Once they ‘outgrow’ their bands, they are ready to move on to ‘real’ weights.

In this article, we will disprove that notion for good. We’ve lined up an intense resistance band circuit workout that is designed to turbo charge your fat loss while, at the same time, sculpting, toning and building solid muscle.

The Circuit

The following workout training plan is in the form of a circuit, where you complete an exercise and then go directly to the next one. Do not rest until you have completed all ten exercises in the circuit. Perform one circuit in Week One. In the second week, rest for two minutes and then go through a second circuit. Add a circuit every week until you are completing four circuits.

The number of repetitions are indicated in brackets after each exercise.

Resistance Band Exercises

Standing Twists

• Attach the resistance band to a door frame. Stand six feet away from the door frame and grab the handles with double handed grip. Extend your arms out in front of your chest.
• Keeping your arms straight, pull your arms across and to the right. The handles should be moving towards your right hip.

Band Push Ups

• Set yourself on the ground, face down with your hands slightly wider than shoulder width apart. Your feet should be touching. Hold the resistance band handles in your hands with the band traveling across your upper back.
• Keeping your body in a straight line, rise up so that your arms are fully extended. Tense your buttocks and tighten your abs to prevent your butt from lifting you into a ‘v’ position. Look straight ahead rather than down.
• Now steadily lower yourself until your elbows are at a 90-degree angle. When your chest touches the floor, explode back up to the start position.

Band Deadlift

• Take a wide stance with your feet straight ahead. Place the resistance band under your feet and hold the handles at waist level with palms facing inward. Make sure that your back is slightly arched and that you are looking up.
• Bend your knees and descend until your thighs are parallel to the floor. Push back to the start position by flexing your hamstring muscles. Keep your arms locked out throughout the movement.

Band Squats

• Take a wide stance with your feet arched slightly outwards. Place the resistance band under your feet and hold the handles at shoulder level with palms facing outward. Make sure that your back is slightly arched and that you are looking up.
• Squat down until your hamstrings are slightly below parallel to the floor.
• Drive back to the start position, pushing through the heels and focusing the center of your power on your thighs.

Mountain Climbers

Starting in the plank position (extended arms on the floor, shoulder width apart, body flat, legs straight and together), as if you were starting a sprint. Now alternate bringing your knees to your chest, going as quickly as possible. Keep your back flat and but down. Continue for 40 seconds

Seated Rowing

• Place the band around a fixed structure about 4 feet from the floor. Sit six feet in front of the structure, facing it with knees slightly bent. Grasp the handles in a hammer grip with your arms fully extended.
• Pull the handles towards your chest, focusing on pulling through the lats. Forcefully squeeze your upper back muscles in the fully contracted position.
• Slowly return to the start position.

Standing Shoulder Press

• Stand with the resistance band under your feet, which are shoulder width apart. Hold the handles with an overhand grip and raise the handles to shoulder width, palms facing away from your body.
• Simultaneously press the bands overhead to touch in the top position. Your arms should move in a slightly arcing position.
• Slowly return to the start position.

Bicep Curl

• Stand with feet shoulder width apart and the resistance band under your mid feet (wear shoes). Hold the handles in an underhand grip at waist level.
• Bend at the elbows to curl the handles up to your chest. Keep your elbows in at the sides and forcefully contract your biceps in the top position.
• Return to the start position.

Triceps Extensions

• Attach the resistance band to a door-frame. Stand 3 feet away from the door-frame facing away from it. Hold the handles in underhand grip with your arms in front of your face. Keep your elbows in at the sides of your head throughout the movement.
• Straighten your arms to extend them forward, keeping the elbows in (imagine that you are holding a basketball between your elbows).
• Return to the start position.

This workout program will allow you to work every muscle group in your body. It will also turbo-charge your metabolism for maximum fat burning. In the process, it will muscle up your mind, making you a more driven, disciplined, goal oriented and productive human being.

Good luck!