!JUST THE BAND MAN!

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Rating: 5.0/5.0
Created By:
TimeToFly on October 22, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Thighs, Calves, Chest, Shoulders, Biceps, Triceps, Back, Lower Back, Abs
Description
All you need to do this workout covering most major muscle groups is a resistance band/tube available at Walmart or other discount stores for $10 or less and your own body weight. For the cardio warm-up, jog on the spot, climb stairs in your home or do jumping jacks for 10 minutes. I do 3 sets of 15 repetitions of every exercise except lunges, squats and crunches where I do 25 reps X 3 sets for each. If you are an absolute beginner try 1 set of 10 reps for every exercise until this becomes too easy then gradually increase reps and sets. For the "triceps dips" use a chair with your feet on the floor instead of a bench. Check Youtube if you need to see the technique. For calf raises use any step/stair and hand-rail available. Have fun.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Walking Lunges without Weight-2560
-2560
Squats with Tubing-2560
-2560
Calves
Standing Calf Raise (no weight)-1560
-1560
Chest
Pushups: Kneeling-1560
-1560
Shoulders
Shoulder Press with Tubing-1560
-1560
Biceps
Biceps Curl with Tubing-1560
-1560
Triceps
Triceps Bench Dips-1560
-1560
Back
Back Row with Tubing-1560
-1560
Lower Back
Back Extension: Ground-1560
-1560
Abs
Crunches-2530
-2530
Single-Leg Hip Extension-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles0-

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