2 day Resistance Bands Push / Pull Circuit Workout
By Myworkouts
 | Intermediate (2-3 years) |
 | 52 minutes/day | 2 days/week |
 | Fat Loss, Build Muscle, Gain Strength, Increase Stamina, Lose Weight, Tone Body |
 | Loop Bands, Handle Resistance Bands, Bodyweight Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Push | Day 2: Rest | Day 3: Pull | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1 - Push
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Banded One-Arm Chest Press See Exercise Notes | 4 rounds | 30s | 10s | |
| 1B.Resistance Band Squat to Shoulder Press | 4 rounds | 30s | 10s | |
| 1C.Resistance Band Squat | 4 rounds | 30s | 10s | |
| 1D.Lunge Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Resistance Band Alternating Shoulder Press See Exercise Notes | 4 rounds | 30s | 10s | |
| 2B.Banded Front Squat | 4 rounds | 30s | 10s | |
| 2C.Push-up | 4 rounds | 30s | 10s | |
| 2D.Shoulder Extension Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Resistance Band Tricep Kickback | 4 rounds | 30s | 10s | |
| 3B.Curtsy Lunge | 4 rounds | 30s | 10s | |
| 3C.Shoulder Tap Holds | 4 rounds | 30s | 10s | |
| 3D.Squat Reach See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Resistance Band Alternating Sides Front Raise | 4 rounds | 30s | 10s | |
| 4B.Sophia Style Banded Archer Pull To Squat Jump | 4 rounds | 30s | 10s | |
| 4C.Banded Pushup | 4 rounds | 30s | 10s | |
| 4D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Day 3 - Pull
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Straight Arm Pulldown with Resistance Band | 4 rounds | 30s | 10s | |
| 1B.Kneeling Concentration Curl with Resistance Band See Exercise Notes | 4 rounds | 30s | 10s | |
| 1C.Resistance Band Deadlifts | 4 rounds | 30s | 10s | |
| 1D.Reach, Roll and Lift See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Resistance Band Bent Over Lateral Raise | 4 rounds | 30s | 10s | |
| 2B.Resistance Band Hammer Curl | 4 rounds | 30s | 10s | |
| 2C.Lat Pulldown with Resistance Band | 4 rounds | 30s | 10s | |
| 2D.World's Greatest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Bent Over Row with Resistance Bands | 4 rounds | 30s | 10s | |
| 3B.Band Good Morning | 4 rounds | 30s | 10s | |
| 3C.Snow Angel | 4 rounds | 30s | 10s | |
| 3D.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Resistance Band Deadlift to Row | 4 rounds | 30s | 10s | |
| 4B.Resistance Band Isometric Bicep Curl See Exercise Notes | 4 rounds | 30s | 10s | |
| 4C.Banded Squat Row | 4 rounds | 30s | 10s | |
| 4D.Bent Over Reach to Sky See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 2/20/2022, UTC
Last Updated: 2/20/2022, UTC
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