Full Body Resistance Band Workout – Get Ripped at Home

Dumbbells, Kettle bells, Rods and Free Weights are amazing for Working out and Building Home Gym. But they aren’t amazing for your Pocket and Requires lots of Space. If you are Looking for a Cheap Alternative that doesn’t Require Great Space and can be done anywhere then the Answer is Resistance Bands.

We will be telling you 12 Exercises(2 for each Body Part) which only Requires a Resistance Band. These exercises 2 Days(3 Body-Part per Day) to Perform. Link for all Power Level Resistance Band will be Provided in the End. You can buy Power Level according to your Strength and Requirement or you can Buy the Set of 4 which has all 4 Power Level Resistance Bands. Do about 12-15 Reps of Each Exercise in one Set and 3-4 Sets of Each Exercise.  Using Resistance Band you can also do Anchored Exercises(Exercises which Require a Stationery Object to hold the Band).But today we will discussing only Unanchored Exercises as these Exercises can be done Anywhere. Lets Discuss the Full Body Resistance Band Workout Exercises to Get Ripped at Home:

Chest

Resistance Band Push Ups

For this Exercise take the Heavy or the Extra Heavy Resistance Band. To Perform Resistance Band Push Ups, start with Normal Push Up Position. Holding Each End of Resistance Band with your Straight Arms. Place the the Resistance Band Across the Broadest Part of your Upper Back. Perform a Complete Push Up just like you Perform a Normal Push Up. You can Increase and Decrease the Level of Tension by Changing the Resistance Band Power Level.

Reverse Grip Fly

Take a Light or Medium Power Level Resistance Band to Perform this Exercise. Step up on the Band with Legs Shoulder Width Apart. Grab the Band with Straight Arms Lift the Band Up till your Chest Height. Bring your Elbows together while Lifting the Band Up, Hold and with Control Slowly Go Down. Repeat and Make sure while Performing this Exercise your Back is Straight and Core is Engaged.

Back

Seated Row

To Perform this Exercise you can use Medium to High Power Level Resistance Band. Sit on Floor or any Flat Surface with Legs in front of you. Put the Band at end of your Sole and hold the two end in your Hand. Pull the Band towards your Waistline and make sure to Engage your Back while Pulling. Hold the Position and Slowly go Back to Starting Position and Repeat. Tip: Exhale out the Air when your are Pulling and Inhale when Going Back to Starting Position.

Dead lift

Take a High to Extreme Power Level Resistance Band for this Exercise. If you feel, You can Lift More then you can Always combine the Resistance and then do Dead Lift. To Perform Dead Lift using Resistance Band, Stand on the Resistance with Leg Shoulder Width Apart and take the Ends in your Hands. Just like you do Dead lift with Weighs, Perform it will Resistance Band. Tip: Make sure you don’t bend your Back as it may Cause Serious Issue.

Shoulder

Shoulder Press

This Exercise will Work on your Shoulder as well you Arms. Use a Medium to High Power Level Resistance Band for this Exercise. To do this Exercise Stand on the Resistance Band and take the Ends in your Hand. Raise your Hand above you Little Bit Wider than Shoulder Width Apart. Lower your Hand till your Palms Reaches your Shoulder and Repeat. Tip Make Sure your Core is Engaged while Performing the Exercise and your Back doesn’t Arch and If you are Arching your Back choose a Lighter Resistance Band.

Lateral Side Raise

Side Raise works on your Middle Deltoid, the Middle Part of Shoulder which Makes it Look Broader and makes you Look Muscular. To Perform Side Raise take a Light Power Level Resistance Band. Stand on Middle of Resistance Band and take the Ends in your Hands. Raise your Arms Straight out to the Side until you Reach just above the Shoulder Level. Hold and Slowly let your arms go Down to the Starting Position and Repeat.

Biceps

Bicep Curls

For this Exercise start with Medium Power Resistance Band and Increase the Resistance with Sets. To Perform Bicep Curls, Stand on Resistance Bands with Legs Shoulder Width Apart. Grab each End in Each Hands, start with arms down at Side. Raise your Hands towards your Shoulders by bending the Elbows. Till you get a Good Concentration in your Bicep Muscles. Hold the Position and Slowly go down to your Starting Position and Repeat. You can also do the Hammer Curls by Just Changing the Hand Position.

Concentration Curls

For this Exercise you will a Chair or any Stool. For this Exercise you can Choose a Medium to Heavy Power Resistance Band. To Perform Concentration Curls Using Resistance, sit on the Stool and Spread your Leg till it makes a L shape. Lean Forward and Curl the Band towards your Shoulder by bending the Elbows, as far it goes. Hold the Position and Slowly go down to your Starting Position and Repeat.

Triceps

Overhead Tricep Extension

Tricep Comprises of 2/3rd of your Arms Muscles. If you want Bigger Arms you got Work on your Triceps Muscles. To Perform Overhead Tricep Extension take a Resistance Band. Stand on one End of Resistance Band and hold the Other Hand using your Both Hand at the Back of your Shoulders. Slowly Lower your Arms behind the Head by Bending the Elbow outwards till your Hands form a 90 Degree Angle. Push the Hands up by Working against the Resistance of the Band and Repeat. You can also do One Hand Overhead Tricep Extension by holding the band with one Hand instead of 2.

Kick Back

One of the Best Exercise of Full Body Resistance Band Workout to Work on your Triceps. To Perform this Exercise Choose a Light Power Level Resistance Band. Stand on the Middle of the Resistance Band and Grab the End of the Resistance Band with your 2 Hands. Bend down so that your Chest is Parallel to the Floor. Extend your arms Backwards and Make Sure to Lock out the Elbows. Hold for a Second and Return to Starting Position and Repeat. If you are not able to Lock out your Elbows Choose a Less Power Resistance Band.

Legs

Squats

To Perform this Exercise choose Heavy to Extra Heavy Power Resistance Band. Stand on the Resistance Band with Legs shoulder Width Apart. Grab the 2 end of the Resistance Band with your 2 Hands. Either Hold them up till your Shoulder or you can lock them on your Shoulders using the Loop. Go Down and do a Full Squat and Repeat. Make sure your Knee are pointer towards outside not inside.

Seated Leg Extension

For this Exercise use a Medium or Light Resistance Band. Sit on a Chair and insert one end of Resistance Band in your Right Leg such that it forms a Loop. Then Keep your Other Leg on the Resistance Band such you Require Pressure to Lift your Right Leg. Straighten up your Right Leg, hold and Squeeze those Muscles. Slowly go down to Starting Position and Repeat. Do 12-15 Reps of this Exercise then Repeat with other Leg.

These were our Full Body Resistance Band Workout Exercises to Get Ripped at Home. Do 3 Body Parts per Day for 6 Days a Week and you Will see Great Results in No time. Also do check our 3 Principles to Gain Muscles: Muscles Hypertrophy. Also do comment down Below if you wanna Read more about Resistance Band Training.

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