🏋️ Resistance Bands

📋 Training Plans

🟢 Beginner Plan (3x per week)

Monday — Full Body: Band Squats 3×15, Band Chest Pull 3×12, Shoulder Press 3×10, Glute Bridges 3×15, Bicep Curls 3×15, Stretching 5 min.

Wednesday — Full Body: Side Steps 3×12/side, Chest Press 3×12, Romanian Deadlift 3×12, Triceps Extensions 3×15, Leg Extensions 3×12, Stretching 5 min.

Friday — Full Body: Repeat Monday’s program or mix exercises according to how you feel.

🔵 Advanced Plan (4x per week)

Monday/Thursday — Upper Body: All upper-body exercises 4×12–15. Add drop sets in the last set.

Tuesday/Friday — Lower Body: All lower-body exercises 4×15–20. Add pulsing reps.

⚫ HIIT with Bands (20 min)

Perform 45 seconds of work, 15 seconds of rest, 4 rounds: Squats → Push-ups → Glute Bridges → Side Steps → Shoulder Press → Bicep Curls.