Resistance band training 4 week guide

Resistance band 4 week guide

"Remember don't cheat! You are just cheating yourself. If you miss a section, don't worry! We all miss training now and again, even personal trainers. So just skip the session and move on to the next one. Remove one of your bad habit's. All of us have bad habits that we're aware of, but often do little to change them. Change one of your bad habits in the first week, just one change! it could be smallest change to you, but its a start. Just one change, no more! some examples ''stop snacking at night'', ''eat one fruit a day''. People whom start exercise routines often put themselves under to much pressure, exercise and fitness are good things. Its a great way to fell good about yourself and others, all changes make a difference we progress and becoming healthier together.

 

Please pause the video complete the reps of each exercise, before moving onto the next exercise!
Once video has stopped replay your sets and complete the exercises again.
For example if you have two sets, you need to complete the video session twice.

 

Week 1

IMPORTANT TAKE A ONE MINUTE BREAK IN BETWEEN EXERCISES 

Welcome to the first week of training Goals for this week: get your body used to being worked again, so don't overdo it!

Monday

Session 1 - Total body

Sets - 2
Reps - 10
''Please complete of all exercises shown in video below. make sure that you complete all reps and sets ! '' If you have any problems please look at the top of the page for more information on reps and sets. Band weight colours
  • Yellow – easy - weightloss -20 reps
  • Blue – light medium - tone - 18 reps
  • Red - medium - strength  - 12 reps
  • Green –  heavy medium - power  -10 reps
  • Black – heavy - muscle -8 reps

Thursday -

Session 2 Chest

Sets - 3
Reps - 8
of all exercises shown in video below. Band weight colours
  • Yellow – easy - weightloss -20 reps
  • Blue – light medium - tone - 18 reps
  • Red - medium - strength  - 12 reps
  • Green –  heavy medium - power  -10 reps
  • Black – heavy - muscle -8 reps

Sunday

Session 3 - Arms
Sets - 3
Reps - 8
of all exercises shown in video below. Band weight colours
  • Yellow – easy - weightloss -20 reps
  • Blue – light medium - tone - 18 reps
  • Red - medium - strength  - 12 reps
  • Green –  heavy medium - power  -10 reps
  • Black – heavy - muscle -8 reps

Warm down – Dynamic stretching

Week 2

''Second week of training, keep it up!'' Goals for this week: Complete your press up workout ! Press ups are the most important exercise for upperbody training. So many benefits come from being able to lift your own body weight. Complete the press up workout and log your results.

Tuesday

Session 4 - Total body
Sets - 3
Reps - 8
of all exercises shown in video below. Band weight colour
  • Yellow – easy - weightloss -20 reps
  • Blue – light medium - tone - 18 reps
  • Red - medium - strength  - 12 reps
  • Green –  heavy medium - power  -10 reps
  • Black – heavy - muscle -8 reps

Friday

Session 5 - Press ups
Sets - 1
Reps - 12
of all exercises shown in video below. This is the extreme chest workout day, complete as many reps as you can ! ''We understand that press ups are challenging, if you are unable to complete all the press ups just double up in the ones you can do ! ''

Sunday

Outdoor Session 6
''Complete the workout below outdoors. Remember to stretch and warm up first. A good way would be to walk half way to the park a jog the other half.''

Week 3

 ''Work on your exercise technique'' Goals for this week: concentrate on getting the breathing and moves correct, every exercise you should count to two seconds during the movement, make sure its slow and controlled. Breathing in when lifting and breathing out when releasing !

Tuesday

Session 7 - Upperbody
Sets - 3
Reps - 8
Remember if you can't feel the your muscles working you need to up the weight ! Band weight colours
  • Yellow – easy - weightloss -20 reps
  • Blue – light medium - tone - 18 reps
  • Red - medium - strength  - 12 reps
  • Green –  heavy medium - power  -10 reps
  • Black – heavy - muscle -8 reps

Thursday

Session 8 - Legs, abs and shoulders
Band weight colours
  • Yellow – easy - weightloss -20 reps
  • Blue – light medium - tone - 18 reps
  • Red - medium - strength  - 12 reps
  • Green –  heavy medium - power  -10 reps
  • Black – heavy - muscle -8 reps

Sunday

Session 9 - Arms
Sets - 3
Reps - 10
Band weight colours
  • Yellow – easy - weightloss -20 reps
  • Blue – light medium - tone - 18 reps
  • Red - medium - strength  - 12 reps
  • Green –  heavy medium - power  -10 reps
  • Black – heavy - muscle -8 reps

Week 4

IMPORTANT TAKE A ONE MINUTE BREAK IN BETWEEN EXERCISES 
 Strength increase with extra tension Goals for this week: Increase the band strength, we will be adding an extra 8lbs into every exercise just by increasing changing the yellow band to blue! All band exercises this week should be completed with two bands.

Tuesday

Session 10 - Upper and lower
Sets - 3
Reps - 10
Band weight colours
  • Yellow – easy - weightloss -20 reps
  • Blue – light medium - tone - 18 reps
  • Red - medium - strength  - 12 reps
  • Green –  heavy medium - power  -10 reps
  • Black – heavy - muscle -8 reps

Friday

Session 11 - Upperbody
Sets - 3
Reps - 12
Band weight colours
  • Yellow – easy
  • Blue – light medium
  • Red - medium
  • Green –  heavy medium
  • Black – heavy

Saturday & Sunday

''Awesome! enjoy your weekend you've completed your 4 week workout ! ''

If you want to train further please contact us -

info@fitnesshealth.co.uk

   
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