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4-Week Band-Only FREE Workout

Try this FREE 4-week band-only workout to get bigger, stronger, and more conditioned.

4-Week Band-Only FREE Workout
Written By Jim Stoppani, PhD
Updated May 26, 2020
 
Week 1
Day 1
Exercise Sets Reps Muscle Group
Jump in Place 3 10 Plyometrics
Jump Rope 3 30 Cardio
Ball Squat With Band 2 30 Legs
Static Side Lunges With Band 3 15 Legs
One Legged Squat With Foot On Ball With Band 3 6 Legs
Ball Push Ups Ball On Ground 3 8 Chest
Push-Up 3 8 Chest
Prone Iso Abs On Knees 3 30 Abs
Laying on Ball Abdominal Crunches Hands by Head 3 30 Abs
Day 2
Exercise Sets Reps Muscle Group
Standing One Leg Shoulder Press With Band Both Arms 3 12 Shoulders
Standing Side Raise With Band Alternating Arms 3 12 Shoulders
Standing One Leg Front Raise With Band Both Arms 3 12 Shoulders
Jump Rope 3 30 Cardio
Bands Upright Row 3 15 Shoulders
Band Bent-Over Rear Delt Raise 3 10 Shoulders
Jump Rope 3 30 Cardio
Seated On Ball High Bicep Curls Both Arms 3 30 Biceps
Standing Kickbacks Both Arms With Band 3 30 Triceps
Prone Iso Abs On Knees 3 30 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Day 3
Exercise Sets Reps Muscle Group
Band Kneeling Lat Pulldown 3 20 Back
Standing Close Grip Low Rows With Band Alternating Arms 3 20 Back
Standing Shrugs With Band 3 15 Shoulders
Jump in Place 3 10 Plyometrics
Barrel Throws with Band 3 12 Shoulders
Band Reverse-Grip Chest Press 3 20 Chest
Band One-Arm Standing Flye 3 15 Chest
Prone Iso Abs Feet On Ground Arms On Ball 1 30 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Day 4
Exercise Sets Reps Muscle Group
Front Ball Squat With Band 2 30 Legs
Adductor Side Steps 2 30 Legs
Jump in Place 2 10 Plyometrics
Sumo Squat With Band 3 12 Legs
Standing One Leg Full Range Lateral Raise With Band Both Arms 3 10 Shoulders
Seated Shoulder Press On Ball With Band One Arm 2 20 Shoulders
Laying on Ball Abdominal Crunches Hands by Head With Band 3 20 Abs
Week 2
Day 1
Exercise Sets Reps Muscle Group
Jump in Place 3 10 Plyometrics
Jump Rope 3 20 Cardio
Ball Squat With Band 3 15 Legs
Static Side Lunges With Band 3 12 Legs
One Legged Squat With Foot On Ball With Band 3 8 Legs
One Legged Squat With Foot On Ball With Band 3 10 Legs
Ball Push Ups Ball On Ground 3 8 Chest
Push-Up 3 8 Chest
Prone Iso Abs On Knees 3 30 Abs
Laying on Ball Abdominal Crunches Hands by Head 2 30 Abs
Day 2
Exercise Sets Reps Muscle Group
Standing One Leg Shoulder Press With Band Both Arms 3 8 Shoulders
Standing Side Raise With Band Alternating Arms 3 10 Shoulders
Standing One Leg Front Raise With Band Both Arms 3 10 Shoulders
Jump Rope 2 30 Cardio
Bands Upright Row 3 12 Shoulders
Band Bent-Over Rear Delt Raise 3 8 Shoulders
Jump Rope 3 20 Cardio
Seated On Ball High Bicep Curls Both Arms 3 15 Biceps
Standing Kickbacks Both Arms With Band 3 15 Triceps
Prone Iso Abs On Knees 2 30 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Day 3
Exercise Sets Reps Muscle Group
Band Kneeling Lat Pulldown 3 15 Back
Standing Close Grip Low Rows With Band Alternating Arms 3 12 Back
Standing Shrugs With Band 3 10 Shoulders
Jump in Place 3 10 Plyometrics
Barrel Throws with Band 3 12 Shoulders
Band Reverse-Grip Chest Press 3 15 Chest
Band One-Arm Standing Flye 3 10 Chest
Prone Iso Abs Feet On Ground Arms On Ball 3 20 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Day 4
Exercise Sets Reps Muscle Group
Front Ball Squat With Band 3 15 Legs
Adductor Side Steps 3 10 Legs
Jump in Place 3 10 Plyometrics
Sumo Squat With Band 3 12 Legs
Standing One Leg Full Range Lateral Raise With Band Both Arms 3 10 Shoulders
Seated Shoulder Press On Ball With Band One Arm 3 15 Shoulders
Laying on Ball Abdominal Crunches Hands by Head With Band 3 25 Abs
Week 3
Day 1
Exercise Sets Reps Muscle Group
Jump in Place 3 10 Plyometrics
Jump Rope 3 30 Cardio
Ball Squat With Band 4 15 Legs
Static Side Lunges With Band 2 20 Legs
One Legged Squat With Foot On Ball With Band 1 15 Legs
Ball Push Ups Ball On Ground 3 10 Chest
Push-Up 3 10 Chest
Prone Iso Abs On Knees 3 15 Abs
Laying on Ball Abdominal Crunches Hands by Head 3 25 Abs
Day 2
Exercise Sets Reps Muscle Group
Standing One Leg Shoulder Press With Band Both Arms 3 12 Shoulders
Standing Side Raise With Band Alternating Arms 3 10 Shoulders
Standing One Leg Front Raise With Band Both Arms 3 15 Shoulders
Jump Rope 3 30 Cardio
Bands Upright Row 3 12 Shoulders
Band Bent-Over Rear Delt Raise 3 15 Shoulders
Jump Rope 3 30 Cardio
Seated On Ball High Bicep Curls Both Arms 4 15 Biceps
Standing Kickbacks Both Arms With Band 4 12 Triceps
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Day 3
Exercise Sets Reps Muscle Group
Band Kneeling Lat Pulldown 3 15 Back
Standing Close Grip Low Rows With Band Alternating Arms 3 12 Back
Standing Shrugs With Band 3 15 Shoulders
Jump in Place 3 30 Plyometrics
Barrel Throws with Band 4 8 Shoulders
Band Reverse-Grip Chest Press 4 12 Chest
Band One-Arm Standing Flye 4 10 Chest
Prone Iso Abs Feet On Ground Arms On Ball 3 30 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 25 Abs
Day 4
Exercise Sets Reps Muscle Group
Front Ball Squat With Band 3 15 Legs
Adductor Side Steps 3 10 Legs
Jump in Place 3 8 Plyometrics
Sumo Squat With Band 4 8 Legs
Standing One Leg Full Range Lateral Raise With Band Both Arms 4 10 Shoulders
Seated Shoulder Press On Ball With Band One Arm 4 10 Shoulders
Laying on Ball Abdominal Crunches Hands by Head With Band 4 15 Abs
Week 4
Day 1
Exercise Sets Reps Muscle Group
Jump in Place 3 10 Plyometrics
Jump Rope 3 20 Cardio
Ball Squat With Band 4 10 Legs
Static Side Lunges With Band 4 12 Legs
One Legged Squat With Foot On Ball With Band 2 15 Legs
Ball Push Ups Ball On Ground 3 12 Chest
Push-Up 2 10 Chest
Prone Iso Abs On Knees 3 30 Abs
Laying on Ball Abdominal Crunches Hands by Head 3 25 Abs
Day 2
Exercise Sets Reps Muscle Group
Standing One Leg Shoulder Press With Band Both Arms 4 10 Shoulders
Standing Side Raise With Band Alternating Arms 4 8 Shoulders
Standing One Leg Front Raise With Band Both Arms 4 10 Shoulders
Jump Rope 3 30 Cardio
Bands Upright Row 2 20 Shoulders
Band Bent-Over Rear Delt Raise 3 8 Shoulders
Jump Rope 3 20 Cardio
Seated On Ball High Bicep Curls Both Arms 4 15 Biceps
Standing Kickbacks Both Arms With Band 4 12 Triceps
Laying on Ball Abdominal Crunches Hands by Head With Band 3 25 Abs
Day 3
Exercise Sets Reps Muscle Group
Band Kneeling Lat Pulldown 4 20 Back
Standing Close Grip Low Rows With Band Alternating Arms 2 15 Back
Standing Shrugs With Band 3 25 Shoulders
Jump in Place 3 10 Plyometrics
Barrel Throws with Band 2 20 Shoulders
Band Reverse-Grip Chest Press 4 15 Chest
Band One-Arm Standing Flye 4 10 Chest
Prone Iso Abs Feet On Ground Arms On Ball 3 10 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 25 Abs
Day 4
Exercise Sets Reps Muscle Group
Front Ball Squat With Band 4 15 Legs
Adductor Side Steps 3 10 Legs
Jump in Place 2 15 Plyometrics
Sumo Squat With Band 3 12 Legs
Standing One Leg Full Range Lateral Raise With Band Both Arms 4 8 Shoulders
Seated Shoulder Press On Ball With Band One Arm 2 20 Shoulders
Laying on Ball Abdominal Crunches Hands by Head With Band 3 25 Abs

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