- Standing with a flat back and tight core, raise your arms to the sides.
- While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
- After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.
Upper-Body Bands 1!
38 min
·
9 exercises
We're soldiering on through the week and you're here to welcome yet another resistance band workout! Take your time to focus on your form through the main motions, and then blast through the rep circuit at the end only resting when you need to!
Standing Arm Circles
Swing forwards 10 times, rest, and then swing backwards 10 times!
0:45 rest
Shadow Boxing
Jab, non-stop, altering your lefts and rights for the full 30 seconds!
0:45 rest
Wall Push-Ups
Just a one-rep addition from last week. You can do it!
1:30 rest
Resistance Band Chest Press
Attach the band/bands to something very sturdy and work your way through between 10 and 12 reps per set.
1:30 rest
Resistance Band Bent Over Rows
Bring those elbows along your sides with each rep here! Land between 10 and 12 reps.
1:30 rest
Resistance Band Standing Shoulder Press
Finish up your main motions with 10 - 12 of these. Keep a bend at your knees. Are you ready for the circuit?
1:30 rest
Resistance Band Bicep Curls
Complete the massive 30 reps in your own time, resting whenever necessary, before moving on!
Resistance Band Shoulder Front Raises
You must be feeling the burn now!
Resistance Band Tricep Overhead Extensions
That's 15 reps per arm before you can consider this workout complete!
This Upper-Body Bands 1! 38 min gym workout plan effectively targets your arms, back, chest and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 9 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Upper-Body Bands 1!
38 min
·
9 exercises
We're soldiering on through the week and you're here to welcome yet another resistance band workout! Take your time to focus on your form through the main motions, and then blast through the rep circuit at the end only resting when you need to!
Standing Arm Circles
Swing forwards 10 times, rest, and then swing backwards 10 times!
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
Shadow Boxing
Jab, non-stop, altering your lefts and rights for the full 30 seconds!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
- Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Sit comfortably with your feet grounded, knees bent, and body upright.
- Slowly lower your upper body backwards just enough to feel a strain on your abs.
- From here throw a desired amount of left and right eye-level punches.
Wall Push-Ups
Just a one-rep addition from last week. You can do it!
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs
- Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.
- Keeping a tight core, slowly lower your chest towards the wall.
- Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.
Primary muscle group(s):
Chest
Secondary:
Triceps
- Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place one hand against the wall.
- Keeping a tight core, slowly lower your chest towards the wall.
- Pause once your working arm forms a 90 degree angle. Contract the chest muscle and push yourself back up to the starting position.
- Repeat using the opposite arm.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
Resistance Band Chest Press
Attach the band/bands to something very sturdy and work your way through between 10 and 12 reps per set.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Attach a resistance band to a door frame or other stable surface. The base of the band will come to the level of your knees/thighs. Holding each handle, turn away and walk forward. Take a left leg lead stance.
- Brace your core as you slowly push the resistance bands in front of you. Do not lock out the elbows.
- Slowly return to the starting position, focusing the tension in the chest. Once your elbows are at a 90 degree angle, pause and begin again.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
- Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
- Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
- Push the weights up by straightening your arms.
- As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
- Lower the dumbbells by slowly bending your elbows back to 90 degrees.
- Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
- Repeat
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Adjust the height of the pulley lever to be at shoulder height. Place yourself in the center of the pulley machine while holding the handle of each side. Brace your abdominals and take a step forward. Bring your arms up to shoulder height.
- Begin the movement by pushing the handles forward. Be sure to focus the contraction in your chest muscles.
- Once fully extended, pause then slowly release to the starting position.
Primary muscle group(s):
Chest
Secondary:
Triceps
- Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
- Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Resistance Band Bent Over Rows
Bring those elbows along your sides with each rep here! Land between 10 and 12 reps.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
- Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Resistance Band Standing Shoulder Press
Finish up your main motions with 10 - 12 of these. Keep a bend at your knees. Are you ready for the circuit?
Primary muscle group(s):
Shoulders
Secondary:
Abs
- Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
- Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
- Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps, Triceps
- Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
- Raise the dumbbells to head height by rotating your arms forward and up.
- Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
- Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
- As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
- Hold for a count of one, while squeezing your shoulder muscles.
- In a controlled movement, return to the starting position, inhaling as you do so.
- Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Chest, Triceps
- Firmly holding a plate at chest level with both hands either side, stand straight, with your feet shoulder width apart.
- Drive the weight upwards using your chest and shoulders keeping your back straight with a slight bend at the knee.
- As your arms reach the fully extended position, take great care to keep a firm grip on the plate.
- In a controlled movement, slowly lower the plate back down to the chest and the starting position.
- Repeat.
Take great care with this exercise. Ensure your hands are dry and never push yourself to failure with this exercise.
Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
- Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
- Raise the water bottles to head height by rotating your arms forward and up.
- Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
- Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
- As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
- Hold for a count of one, while squeezing your shoulder muscles.
- In a controlled movement, return to the starting position, inhaling as you do so.
- Repeat.
Resistance Band Bicep Curls
Complete the massive 30 reps in your own time, resting whenever necessary, before moving on!
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
- Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
- Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the dumbbells to the starting position.
- Repeat.
You can also perform this exercise by alternating between left and right arms or one arm at a time.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Holding a water bottle in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the water bottles to the starting position.
Resistance Band Shoulder Front Raises
You must be feeling the burn now!
Primary muscle group(s):
Shoulders
- Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
- Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
- Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Abs
- Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
- Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
- Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.
Primary muscle group(s):
Abs, Shoulders
Secondary:
Upper Back & Lower Traps
- Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
- With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
- Slowly lower the plate to the starting position, immediately moving into the next repetition.
Primary muscle group(s):
Shoulders
- Stand straight holding a water bottle in each hand with an overhand grip.
- Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
- Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
- Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
- Pause for a count of one.
- Inhale and slowly lower the water bottle to the start position.
- As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
- When both water bottles have been raised and lowered in a cycle, that is one repetition.
- Repeat.
Resistance Band Tricep Overhead Extensions
That's 15 reps per arm before you can consider this workout complete!
Primary muscle group(s):
Triceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
- Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
- Push the handles back up, focusing the tension in the triceps.
Primary muscle group(s):
Shoulders, Triceps
- Sit on a bench while holding a dumbbell in your left hand with an overhand grip. Tighten your core and straighten your lower back. Lift the dumbbell to shoulder height.
- Push the dumbbell overhead with your palm facing forward. Keep the upper arm in place. Slowly bend at the elbow and lower the weight behind your head.
- Push the dumbbell back up over your head squeezing the tricep muscle. Immediately begin the next repetition. Switch sides once you have completed all repetitions.
We're not done yet!
Exercises done
of 9
Approx. time left
32:15
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