Are you new to resistance bands and have discovered the right way to perform exercise?
Read this new way-to-one-week Resistance Band workout plan at home without any injury. Resistance bands workout routine helps to muscle building, change your total body fitness, increase and highlight your body parts.
1-week resistance band workout plan pdf at home for beginners-
Resistance bands are indeed versatile and efficient tools for building strength and muscles, as well as improving balance and flexibility. Resistance bands also help to strengthen buildings, Muscle Toning, Balance, and Stability, Portability. These bands exercise Injury Prevention and Rehabilitation.
Resistance bands are made for people of all ages to gain the best structure of the body and help to enhance your body to the next level.
Resistance band workout plan for beginners
Day 1 Full-Body Workout:
| Exercise | Sets | Reps | Rest |
| Squats with Resistance Band | 3 | 12-15 | 2- min |
| Bent-Over Rows with Resistance Band | 4 | 12-13 | 1- min |
| Push-Ups with Resistance Band | 3 | 13-14 | 2- min |
| Plank with Resistance Band | 3 | 12-15 | 2- min |
Day 2 workout plan
Rest or Light Cardio like walking or cycling.
Day 3 Lower Body Workout:
| Exercise | Sets | Reps | Rest |
| Lateral Leg Raises | 3 | 12-15 | 2- min |
| Glute Bridges with Resistance Band | 4 | 12-13 | 1- min |
| Standing Leg Curls | 3 | 13-14 | 2- min |
Day 4 workout plan
Rest or Light Cardio exercise
Day 5 Upper Body Workout:
| Exercise | Sets | Reps | Rest |
| Bicep Curls | 3 | 12-15 | 2- min |
| Tricep Extensions | 4 | 12-13 | 1- min |
| Standing Shoulder Press | 3 | 13-14 | 2- min |
| Plank | 4 | 12-13 | 1- min |
Day 6 workout plan
Rest or Light Cardio exercise
Day 7 Full-Body Workout:
| Exercise | Sets | Reps | Rest |
| Squats with Resistance Band | 3 | 12-15 | 2- min |
| Bent-Over Rows | 4 | 12-13 | 1- min |
| Push-Ups with Resistance Band | 3 | 13-14 | 2- min |
| Plank | 4 | 12-13 | 1- min |
Tips to use resistance band exercise for beginners
Choose the Right Bands:
Select the appropriate resistance level for your fitness level. As a beginner, it’s generally a good idea to start with lighter resistance bands and gradually increase the resistance as you get stronger.
Resistance band Warm-Up:
Before your resistance band workout, engage in a dynamic warm-up routine to prepare your muscles and joints for the exercises. This can include light cardio, leg swings, arm circles, and other mobility exercises.
Balance Your Routine:
Work on all major muscle groups to maintain balance in your fitness routine. Don’t focus exclusively on one area of the body. Include exercises for the upper body, lower body, and core.
Rest and Recovery:
Allow your muscles to recover by scheduling rest days between resistance band workouts. This recovery time is essential for muscle growth and overall progress.
Safety First:
Regularly inspect your resistance bands for any signs of wear and tear. Replace bands if you notice any damage or if they become weakened over time.
Starting with the right approach and gradually building your strength and confidence with resistance bands will help you avoid injury and achieve your fitness goals.
