Strength · 25 min

Band Full Body

A full-body session with one resistance band.

• 25 minutes
• New to it
• Band

Customise copies this workout to the Bench, where every move and number is yours to change.

You use a single loop or handled band for pull-throughs, presses, rows, face pulls and chops, mixed with bodyweight split squats. Bands get harder as they stretch, so control the way back as much as the way out. Shorten your grip or step farther away to make any move harder.

Kit

Band

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Band Pull Apart12 reps
   • Band Pass-Through30 s
   • Bodyweight Squat10 reps

2. Lower and push3 rounds

   Z4 Work
   • Band Pull Through12 to 15 reps
   • Band Chest Press10 to 15 reps
   • Split Squat8 to 10 reps each side

3. Pull and rotate2 rounds

   Z4 Work
   • Seated Band Row12 to 15 reps
   • Band Face Pull12 to 15 reps
   • Band Woodchop10 to 12 reps each side
   • Pallof Press8 to 10 reps each side

4. Cool down

   Z1 Recover
   • Wall Chest Opener30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Child's Pose40 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.