Resistance bands are a fantastic tool for enhancing strength training at any fitness level. For those at an intermediate level, they provide an excellent way to build muscle, improve flexibility, and increase overall workout intensity. Below, I’ve outlined three diverse examples of intermediate resistance band workout plans that you can easily incorporate into your fitness routine.
This circuit is designed to target multiple muscle groups in a single session, perfect for those looking to maximize their workout efficiency.
Begin with a light warm-up to get your blood flowing. This circuit can be performed 2-3 times, depending on your fitness level.
Squats with Resistance Band: Stand on the band with your feet shoulder-width apart. Hold the handles at shoulder height and squat down, keeping your chest up. Perform 12-15 reps.
Chest Press: Secure the band behind you at chest level. Hold the handles and press forward until your arms are extended. Perform 12-15 reps.
Seated Rows: Sit on the floor with your legs extended. Wrap the band around your feet and pull back, keeping your elbows close to your body. Perform 12-15 reps.
Lateral Band Walks: Place the band around your thighs. Step sideways for 10-15 steps in one direction, then return.
Overhead Tricep Extensions: Stand on the band and raise it overhead, then lower it behind your head. Perform 12-15 reps.
Consider resting for 30 seconds between exercises. You can also increase the resistance level of the bands for added difficulty as you get stronger.
This workout hones in on upper body strength, making it great for those looking to define their arms, shoulders, and back.
Warm up your upper body before starting this routine. Aim for 3 sets of each exercise for optimal results.
Bicep Curls: Stand on the band, holding the handles with palms facing up. Curl your hands towards your shoulders. Perform 12-15 reps.
Shoulder Press: Stand on the band with feet shoulder-width apart. Hold the handles at shoulder height and press upwards. Perform 12-15 reps.
Reverse Flys: Stand on the band and lean slightly forward. Pull the handles out to the side, squeezing your shoulder blades together. Perform 12-15 reps.
Front Raises: Stand on the band and raise the handles in front of you to shoulder height. Perform 12-15 reps.
Tricep Kickbacks: Bend slightly forward and extend your arms back while holding the band. Perform 12-15 reps.
Focus on maintaining good form to avoid injury. Take 30-60 seconds of rest between sets, and feel free to adjust band resistance as necessary.
Perfect for those aiming to strengthen their legs and glutes, this lower body workout incorporates resistance bands for added intensity.
Begin with a light cardio warm-up. Complete 3 sets of each exercise for best results.
Glute Bridges: Lie on your back with the band around your thighs. Lift your hips while squeezing your glutes at the top. Perform 12-15 reps.
Lateral Leg Raises: Stand with the band around your ankles. Raise one leg out to the side, keeping your body straight. Perform 12-15 reps on each side.
Resistance Band Deadlifts: Stand on the band, holding the handles. With a slight bend in your knees, hinge at the hips to lower the handles towards the ground, then return to standing. Perform 12-15 reps.
Donkey Kicks: Get on all fours with the band around your thighs. Kick one leg back and up, squeezing your glutes. Perform 12-15 reps on each side.
Squat to Side Leg Lift: Perform a squat, and as you rise, lift one leg out to the side. Alternate legs for 12-15 reps.
Ensure that you maintain control throughout each movement to maximize effectiveness and prevent injury. Rest for 30 seconds to 1 minute between sets, and feel free to adjust the band resistance for a more challenging workout.