Full Body Beginner Workout: Resistance Bands Routine Guide

Introduction

Resistance bands are a versatile and portable piece of fitness equipment that can help you perform a variety of exercises targeting different muscle groups. This beginner workout will cover exercises for the chest, back, shoulders, arms, and legs. Each exercise will be accompanied by a brief description and a video link for visual guidance.

Warm-Up

Before starting any workout, it's essential to warm up to prepare your muscles and joints. Perform each warm-up exercise for 1 minute.

1. Arm Circles
2. Leg Swings
3. Marching in Place

Workout Routine

Chest

1. Chest Press

   - Anchor the band behind you (e.g., around a sturdy pole or door handle).
   - Hold the handles and step forward until there's tension in the band.
   - Press the bands forward, extending your arms straight out.
   - Return to the starting position.
   - [Watch Video]

2. Chest Fly

   - Anchor the band behind you.
   - Hold the handles and step forward.
   - With a slight bend in your elbows, bring your arms together in front of your chest.
   - Return to the starting position.
   - [Watch Video]

Back

1. Seated Row

   - Sit on the floor with your legs extended.
   - Loop the band around your feet and hold the handles.
   - Pull the handles towards you, squeezing your shoulder blades together.
   - Return to the starting position.
   - [Watch Video]

2. Lat Pulldown

   - Anchor the band above you (e.g., on a door).
   - Hold the handles with your arms extended upwards.
   - Pull the handles down towards your chest, squeezing your back muscles.
   - Return to the starting position.
   - [Watch Video]

Shoulders

1. Shoulder Press

   - Stand on the band with your feet shoulder-width apart.
   - Hold the handles at shoulder height with palms facing forward.
   - Press the handles upwards until your arms are fully extended.
   - Return to the starting position.
   - [Watch Video]

2. Lateral Raise

   - Stand on the band with your feet shoulder-width apart.
   - Hold the handles at your sides with palms facing your body.
   - Lift the handles out to the sides until your arms are parallel to the ground.
   - Return to the starting position.
   - [Watch Video]

Arms

1. Bicep Curl

   - Stand on the band with your feet shoulder-width apart.
   - Hold the handles with your palms facing forward.
   - Curl the handles up towards your shoulders.
   - Return to the starting position.
   - [Watch Video]

2. Tricep Extension

   - Anchor the band above you (e.g., on a door).
   - Hold the handles with your arms bent and elbows close to your head.
   - Extend your arms upwards until they are fully extended.
   - Return to the starting position.
   - [Watch Video]

Legs

1. Squats

   - Stand on the band with your feet shoulder-width apart.
   - Hold the handles at your shoulders.
   - Lower into a squat position, keeping your back straight.
   - Return to the starting position.
   - [Watch Video]

Cool Down

Finish your workout with a cool down to help your muscles recover. Perform each stretch for 30 seconds.
1. Chest Stretch
2. Shoulder Stretch
3. Hamstring Stretch