My 3-Day Resistance Band Workout Series with Built-In Recovery

Full Body Workouts with Resistance Bands

Embarking on a new fitness regimen can be both exhilarating and challenging or even a bit unnerving as it is the unknown and that is how I felt just a few weeks ago as I had not used resistance bands for my exercises before. I had used them for physio and had seen some people in the gym using them in the past, but now I think these are brilliant now that I know what exercises to do and plan on taking them with me if I am traveling over my workout days.

This is my first series of exercises with resistance bands and the last day of this specific workout routine. I have been having my workout days be Monday, Wednesday and Friday and do them before I have lunch in the late morning after coming back from the trail walks with the dog so she can have a nap and I can focus. The next series of exercises starts on Monday, according to our calendar, and I'm excited to see what that looks like.

Remember be sure to check with your primary care before starting any new exercise routine!

Why Resistance Bands?

Resistance bands have truly revolutionized my workouts, and it's not just me saying this—research backs it up too! Studies have shown that these simple bans are particularly beneficial for people looking to shed extra pounds and get stronger. For instance, one study highlights how resistance bands significantly reduce body fat and improve BMI in overweight and obese individuals, making them a great choice for anyone on a fitness journey. You can read about that in Frontiers of Physiology.

What's more, resistance bands keep my muscles engaged throughout each movement because of their ability to provide constant tension—something that free weights can't always do. This feature ensures effective workouts by maximizing muscle engagement from start to finish. And let's talk about their versatility! Whether I'm at home or on the go, resistance bands are my go-to because they're light, portable, and can fit in any suitcase The Science of Strength Bands has all the details.

So, whether you're a fitness newbie or a seasoned gym-goer, give resistance bands a try. They might just be the game-changer you're looking for in your exercise regimen!

My First PN Workout with Resistance Bands

Recently, I started a three-day full body workout series using resistance bands from my Precision Nutrition program, and the experience has been incredibly rewarding. This workout routine is designed for efficiency and can be easily adapted for travel, making it perfect for maintaining fitness on the go. It takes me around 45 minutes from start to finish now that I don't have to go back and check the videos for each step.

Rest and Recovery

Our workout plan includes crucial rest days to maximize results and prevent injury. These aren't days off but opportunities for active recovery. Discover the benefits of incorporating active recovery into your routine and how it can enhance your performance by reading our detailed guide on active recovery days. Read more about active recovery here.

Consistent Warm-Up: Key to Success

Each workout day begins with the same warm-up routine, which is crucial for preparing the body for exercise and reducing the risk of injury. The warm-up includes:

5 minutes on the treadmill at a brisk pace

This initial cardio component increases heart rate and blood flow to muscles.

A circuit of repeating the following exercises:

Ribs Down Breathing

Targets the diaphragm and helps in activating the core, enhancing the connection between breathing and core stability.

Wall Glute Iso March

Focuses on the gluteal muscles, essential for lower body strength and stability.

X-Band Walk

Primarily targets the hip abductors and glutes, critical for pelvic stability and lateral movements.

Banded No Money

This exercise is aimed at strengthening the rotator cuff muscles, improving shoulder stability and mobility.

Structured Workouts: Resistance Band Exercises

The core of the program features a variety of resistance band exercises tailored to enhance strength and flexibility across all major muscle groups. While the specific exercises for each day vary, the structured approach ensures comprehensive muscle engagement.

Day One

Circuit Format performing each exercise for a set amount of repetitions, alternating between them with minimal rest. This format helps maintain a high heart rate, promoting cardiovascular health while also maximizing muscle endurance and strength.

Circuit One:

Single Arm Band Row

Target Muscles: Primarily works the back muscles, including the latissimus dorsi, rhomboids, and trapezius. This exercise also engages the biceps and core to a lesser extent.

Benefits: Improves upper body strength, enhances muscular balance and symmetry, and aids in improving posture.

Band Pull Apart

Target Muscles: Focuses on the rear deltoids (shoulder), rhomboids, and the middle trapezius.

Benefits: This exercise is crucial for counteracting the common forward shoulder posture developed from sitting or other daily activities. It helps in strengthening the back of the shoulders and upper back, promoting better shoulder health and stability.

Circuit Two:

Ribs Down Breathing

Target Muscles: Primarily targets the core muscles, specifically focusing on engaging the deep abdominal muscles.

Benefits: This exercise is crucial for core stability and helps in maintaining proper posture and alignment during other exercises. It emphasizes controlled breathing, which enhances diaphragmatic function and core activation throughout the workout.

Single-Arm Standing Split-Stance Band Row

Target Muscles: This variation of the row focuses on the upper and middle back muscles (latissimus dorsi, rhomboids, trapezius) while also engaging the core and lower body for stabilization in the split stance.

Benefits: Enhances unilateral strength, improving muscle balance and coordination. The split stance increases core engagement and challenges balance, promoting overall body control and functional strength.

Day Two

Day Two builds on the foundation set on the first day by continuing to focus on core activation and introducing dynamic upper body exercises. The day is split into two circuits, each designed to enhance core stability and upper body strength.

Circuit One

Ribs-Down Breathing

Target Muscles: Primarily focuses on the deep core muscles.

 

Benefits: Enhances core stability and breathing control, which is fundamental for performing exercises with proper form and effectiveness.

X-Band Box Walk variations

Target Muscles: Targets the hip abductors, glutes, and lateral thigh muscles.

Benefits: Improves hip stability, strength, and mobility. The variations in the box walk challenge these muscles in different planes of movement, enhancing functional movement patterns and coordination.

Circuit Two

Single-Arm Half-Kneeling Band Row

Target Muscles: Works the upper and middle back muscles such as the latissimus dorsi, rhomboids, and trapezius.

Benefits: This exercise strengthens the back and improves posture while the half-kneeling position increases core engagement and stabilizes the hips, promoting a strong foundation.

Single-Arm Half-Kneeling Band Press

Target Muscles: Primarily engages the chest, shoulders (deltoids), and triceps.

Benefits: Similar to the row, performing this press in a half-kneeling position not only targets the upper body but also enhances core stability and lower body balance. This exercise is excellent for building upper body pushing strength and improving muscular coordination.

Day Two of the workout series introduces varied exercises that not only build on the previous day's routines but also introduce new challenges. This day ensures that different muscle groups are engaged, promoting balanced muscle development and functional strength. 

Day Three

Day Three consolidates the gains from the previous days with a focus on core stability, back strength, and shoulder health. The day is divided into two circuits, each designed to target specific muscle groups effectively.

Circuit One

Ribs-Down Breathing

Target Muscles: Focuses on the deep abdominal muscles.

Benefits: Enhances core stability, promoting better posture and providing a strong base for other exercises. This breathing technique is crucial for maintaining form and preventing injuries.

Neutral-Grip Seated Band Row

Target Muscles: Targets the middle and upper back muscles, including the rhomboids, latissimus dorsi, and trapezius.

Benefits: Strengthens the back, improves posture, and balances muscle strength across the shoulder girdle. The neutral grip position helps in engaging these muscles effectively, promoting shoulder health.

Circuit Two

Supine Banded No Money Drill

Target Muscles: Primarily targets the rotator cuff muscles in the shoulders.

Benefits: Improves shoulder stability and flexibility. This exercise is essential for preventing shoulder injuries and maintaining optimal shoulder joint health, especially beneficial for those who perform repetitive upper body movements.

Wall-Press Abs

Target Muscles: Engages the entire core, with a particular focus on the lower abdominals.

 

Benefits: This exercise enhances core strength and stability. Performing it against a wall increases the intensity of the core engagement, helping to build a stronger foundation that supports overall body movement and stability.

Day Three’s exercises are meticulously chosen to enhance muscular balance and core strength, ensuring a well-rounded approach to fitness that supports both everyday activities and athletic performance. 

Ending Workouts: Cooling Down with a Walk

Following the resistance band exercises on each day, the program recommends a 15 minute outdoor walking session to gradually lower the heart rate and aid in recovery. While I use my treadmill for these walking sessions because I walk outside a few times at least with the dog, the program suggests incorporating stairs if walking indoors to increase the intensity of the cool down phase. This not only helps in additional calorie burn but also in strengthening the leg muscles further.

Access Anytime, Anywhere

All the exercises mentioned can be found detailed on the Precision Nutrition website. For those looking to integrate this workout into their busy schedules, the PN online resource is invaluable with written instructions and videos, offering flexibility to keep up with your fitness regardless of your location. Precision Nutrition exercise library

This resistance band workout series has not only added variety to my fitness routine but also shown me the convenience and effectiveness of band exercises. Whether at home or traveling, maintaining physical fitness is crucial, and with this program, it’s incredibly accessible.