The Resistance Band Muscle-Builder Workout

A resistance band takes up next to no space in your home—even if your apartment is a glorified box—and offers a great way to up the intensity on bodyweight moves. They can even substitute your favorite free weights for exercises like the squat and good morning.

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This blood-pumping resistance band workout alternates between the upper and lower body to get your heart pumping. The result? You’ll see increased strength and conditioning, as well as fat loss.

DIRECTIONS

Perform the exercise groups in a sequence. So you’ll do one set of A, B, and C, resting as noted between them, then repeat until all the prescribed sets for that group are completed. Note that the last group is just two resistance band exercises, though done in the same way. Make sure you have a few different band options so you can use the appropriate tension on each exercise.

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1A. Pushup

Sets: 4
Reps: 10-12
Rest: 60 sec.

1B. Good Morning

Sets: 4
Reps: 12
Rest:  60 sec.

1C. Pull Apart

Sets: 4
Reps: 10
Rest: 60 sec.

2A. Squat

Sets: 4
Reps: 20
Rest: 60 sec.

2B. Band Row

Sets: 4
Reps: 15
Rest: 60 sec.

2C. Pallof Press

Sets: 4
Reps: 10 (each side)
Rest: 60 sec.

3A. Triceps Pushdown

Sets: 4
Reps: 20
Rest: 60 sec.

3B. Biceps Curl

Sets: 4
Reps: 15
Rest: 60 sec.

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