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Full body with three bands

Legs, back, chest, shoulders, arms and core, spread over three workouts a week.

You need: A booty band, a tube band with handles and a long loop band. No door anchor needed. Length: 3 days a week for 4 weeks, about 40 minutes a day. Level: Beginner.

Day 1 · Monday: Full body A

  1. Banded glute bridge (booty band): warm-up, 1 easy set
  2. Wrist pull-apart (booty band): warm-up, 1 easy set
  3. Band squat (long loop band): 3 sets of 12
  4. Bent-over row (tube band): 3 sets of 12
  5. Standing chest press (long loop band): 3 sets of 12
  6. Romanian deadlift (tube band): 3 sets of 12
  7. Lateral raise (tube band): 3 sets of 12
  8. Band dead bug (long loop band): 3 sets of 10 each side

Day 2 · Wednesday: Full body B

  1. Lateral band walk (booty band): warm-up, 1 easy set
  2. Shoulder pass-through (long loop band): warm-up, 1 easy set
  3. Tube squat (tube band): 3 sets of 12
  4. Bent-over row (long loop band): 3 sets of 12
  5. Band floor press (long loop band): 3 sets of 12
  6. Romanian deadlift (long loop band): 3 sets of 12
  7. Overhead press (tube band): 3 sets of 10
  8. Banded leg raise (booty band): 3 sets of 12 each side

Day 3 · Friday: Full body C

  1. Clamshell (booty band): warm-up, 1 easy set
  2. Wrist external rotation (booty band): warm-up, 1 easy set
  3. Band sumo squat (long loop band): 3 sets of 12
  4. Seated row (tube band): 3 sets of 12
  5. Band overhead press (long loop band): 3 sets of 10
  6. Banded forward lunge (booty band): 3 sets of 10 each side
  7. Biceps curl (tube band): 3 sets of 12
  8. Overhead triceps extension (long loop band): 3 sets of 12
  9. Banded scissor kicks (booty band): 3 sets of 20

Each week gets a little harder: week 2 adds two reps per set, week 3 adds a set, week 4 adds both. After week 4, move to a stronger band and start again.