3 day 40 min Loop Bands Handle Resistance Bands Bodyweight Push / Pull / Legs Circuit Workout
By Myworkouts
 | Intermediate (2-3 years) |
 | 37 minutes/day | 3 days/week |
 | Build Muscle, Fat Loss, 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: Lower | 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 Alternating Shoulder Press to Two Arm Press | 4 rounds | 30s | 10s | |
| 1D.Push-Up Low Back Extension 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.Resistance Band Tricep Kickback | 4 rounds | 30s | 10s | |
| 2C.Banded Pushup | 4 rounds | 30s | 10s | |
| 2D.Chin To Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Banded Tricep Extension | 4 rounds | 30s | 10s | |
| 3B.Single-Arm Standing Chest Press (with Band) See Exercise Notes | 4 rounds | 30s | 10s | |
| 3C.Resistance Band Alternating Sides Front Raise | 4 rounds | 30s | 10s | |
| 3D.Seated Overhead Triceps 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 Bent Over Lateral Raise | 4 rounds | 30s | 10s | |
| 1D.Bent Over Reach to Sky See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Lat Pulldown with Resistance Band | 4 rounds | 30s | 10s | |
| 2B.Resistance Band Hammer Curl | 4 rounds | 30s | 10s | |
| 2C.Banded Squat Row | 4 rounds | 30s | 10s | |
| 2D.Thoracic Rotation 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.Resistance Band Isometric Bicep Curl See Exercise Notes | 4 rounds | 30s | 10s | |
| 3C.Resistance Band Deadlift to Row | 4 rounds | 30s | 10s | |
Day 5 - Lower
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Resistance Band Squat | 4 rounds | 30s | 10s | |
| 1B.Resistance Band Deadlifts | 4 rounds | 30s | 10s | |
| 1C.Banded Front Squat | 4 rounds | 30s | 10s | |
| 1D.Intermediate Hip Flexor and Quad Stretch with Band See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Resistance Band Alternating Reverse Lunge to Row | 4 rounds | 30s | 10s | |
| 2B.Bodyweight Squat | 4 rounds | 30s | 10s | |
| 2C.Banded Squat to Row | 4 rounds | 30s | 10s | |
| 2D.Piriformis Static Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Hip Flexion with Band See Exercise Notes | 4 rounds | 30s | 10s | |
| 3B.Band Good Morning | 4 rounds | 30s | 10s | |
| 3C.Bodyweight Squats with Band | 4 rounds | 30s | 10s | |
| 3D.Seated Glute Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 2/13/2022, UTC
Last Updated: 2/13/2022, UTC
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