Full Body Workout Plan : 30 Elastic Exercises

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Full Body Workout Plan:

Here is a complete Full Body Workout Plan in 30 exercises with the resistance bands set:

First of all, I advise you to open this Full Body Workout Plan directly on a computer if you can. It will be easier to follow this program correctly.

It is possible to build up muscles with elastic bands. It's even much easier at home than with dumbbells. This equipment is much less difficult to use for a quick workout.

But, as I've already explained, there are some rules to follow. First, I will briefly explain why you should use the resistance bands set for your home sessions instead of the dumbbells or other types of strength training equipment.

If you want more details on this subject, I invite you to have a look at the second article of the blog: Resistance bands Vs Weights: What to choose in 2020?

What are the advantages of the resistance bands set for a Full Body Workout Plan?

1. The progressive resistance of the elastic bands :

When you do sessions with free weights such as dumbbells and bars, the resistance is constant. This is also the case with bodyweight exercises. This means that you put constant stress on your joints, even when they are not in the best position to provide an effort. We will come back to this point in the next section.

Haryzona - Kit resistance bands

It's very different from resistance bands. Indeed, they require more force as you stretch them. I think you can easily understand this principle. The more you pull on a rubber band, the more it resists. Of course, its size and the quality of its rubber or latex will determine its use. In the case of elastic bands used for sports, they are very strong.

Resistance Bands Set Full Body Workout Plan - Haryzona

This mechanical property makes it the equipment of choice for your home full body workout program. Indeed, you benefit from the following advantages:
  • The more tension increases, the more your muscles have to work. This is perfect since your muscles are in the contraction phase at the very moment when the effort required is at its maximum.
  • As the latex band pulls back to the starting position, you retain the resistance during the descending phase.
Moreover, these same qualities allow you to use a band to relieve your efforts. This is what I explain in detail in an article to learn how to do pull-ups at the bar. Elastics can therefore be used in different ways in your training.

Haryzona - Kit Elastic resistant bands - Workout at Home


2. Respect for joints :

These technical features of resistant bands therefore offer further advantages during their use. In particular, elastic bands reduce the risk of joint and muscle injuries.

I admit that when you're 20 years old, you don't care about them at all. I started to get injured after 30 years. Before that, I could do just about anything. Now, at 45, it's not the same song at all. 🙁

If you use dumbbells, as, during a bicep curl, the muscles must force from the start of the movement. This means that when your arm is outstretched, your muscle fibers must pull the load as the muscle is stretched. Like a rubber band, a stretched muscle can tear. Not to mention the risk to the tendons.

In addition, your elbow joint will be under enormous stress which can lead to tendonitis. I know something about it!

Haryzona - Resistance Bands Fitness

In fact, your biceps are in good posture only when your elbow passes the right angle. It's the same with your joint. Afterward, when the muscles are contracted to their maximum, they have almost no more effort to make. In any case, the hand can't go any further.

With the resistance bands set, it's very different. The bands help to preserve muscles, tendons, and joints during the effort. Indeed, the tension of the elastics will naturally follow the muscular contraction and accompany it. The resistance will be stronger as the contraction of the muscles increases. It is therefore perfect at the muscular and articular level.

Haryzona - Kit Resistance Bands

You will be able to increase the resistance on the muscles when they are strongest and contracted, without increasing the tension and stress when they are weakest. The quality of your sessions will inevitably improve, as will your strength. This is an incredible advantage because it is very difficult to progress alone with dumbbells.

There will inevitably be a time when you will need help to continue to progress.
If you don't have the resistance band kit yet, I recommend this one:

It's the one I use at home. Cheap and of good quality, you will hardly find better.
I devoted a whole article to it that you can go and see by clicking on this link.
I now invite you to discover the program with the resistance bands set.
 

Your Full Body Workout Plan with the Resistance Bands Set :

Today, we will detail together with an example of a full body workout plan with 4 sessions per week. What I am giving you today corresponds almost exactly to my weekly sessions.
However, I am adding 2 exercises for the back, because I like well-muscled backs. But also for back problems, it can be very beneficial to do these kinds of exercises to strengthen your back.

You will find these 2 exercises as a bonus. But I don't advise beginners to try them right away. Allow 1 to 2 months before starting these bonus exercises.

Distribution of this Full Body Workout Plan:

The Haryzona program is as follows:

  1. Monday: Upper body session

  2. Tuesday: Lower Body + Shoulders Session

  3. Wednesday: Rest

  4. Thursday: Upper Body Session

  5. Friday: Lower Body + Shoulders Session

  6. Saturday: Rest

  7. Sunday: Rest

Adapt the days to what suits you best. But keep the rhythm 2 days of training / 1 or 2 days of rest.

You can repeat this one week program 4 times if you want to keep this rhythm for 30 days.

 

A reminder of the essential rules for muscle building:

Don't forget these few important reminders:

  1. The volume control is optimal during sets of 8 to 12 rehearsals. Beyond that, you will mainly work on endurance. While below 8 reps, you will be mainly working on strength.

  2. Keep your rest periods fairly short. In general, 30 seconds is enough.

  3. You should not be able to do extra reps at the end of a set. Otherwise, it means that your choice of resistance is too low. You will therefore have to increase it.

  4. In the beginning, note the resistors you used in the last session. Gradually, you will find that you have memorized your previous results.

 To learn more about muscle growth, I invite you to read this great article: How does training volume affect muscle growth?

Details of the workout with the resistance bands set:

For each muscle/muscle group, you will perform 3 different exercises, with 2 to 4 sets per exercise. We’re talking about one band, but for some exercises, you may use several bands at the same time.

Here's how you can break down your sessions :

 

Upper bodywork :

These are the exercises scheduled for Monday and Thursday in our example. You will divide them into 3 groups:

  1. Chest

  2. Back

  3. Biceps & Triceps

Allow 45 to 60 minutes for your resistance workout with the elastic bands. Let's go!

 

Chest (about 15 minutes) :

EXERCISE 1: Standing development

Number of sets:

Number of repetitions: 20 (warm-up) / 12 / 10 / 6 to 8

You really have to give everything you have on the last 2 sets 1-minute rest between each set (up to 2 minutes on the strongest elastic resistances).

Standing development resistance bands - Haryzona

EXERCISE 2: Spreads (chest fly)

Number of sets: 3

Number of repetitions:  12 / 10 / 8

1-minute rest between each set

Spreads (chest fly)resistance bands - Haryzona

EXERCISE 3: One-handed Spreads

Number of sets: 3 per arm

Number of repetitions:  16 / 12 / 10

15 seconds rest between each set

One-handed Spreads resistance bands - Haryzona

Back (about 10 minutes):

NOTE: For exercises 4 to 6, you will link them together with a rest time of 15 seconds maximum. Take just enough time to change the elastic bands.

Prepare the bands on 2 anchor points for more intense sessions. For example, you do exercise 4 and then immediately continue with exercise 5 and then exercise 6. You repeat this sequence 3 times. In the end, you add a set of exercise 4 to finish.

 

EXERCISE 4: Wide-Grip Tractions

Number of sets: 4

Number of rehearsals: 20 (warm-up) / 16 / 12 / 10

30 seconds rest between each set

Feel your back working before increasing the resistance. There is no point in adding elastic tubes if your arms are working instead of your back.

Wide-Grip Tractions resistance bands - Haryzona

EXERCISE 5: Standing Rowing 1 hand

Number of sets: 3 per arm

Number of rehearsals: 12 / 10 / 10

No rest (change sides)

Do not tighten the handle so that the biceps does not work in place of the large dorsal muscle.

Standing Rowing 1 hand resistance bands - Haryzona

EXERCISE 6: Lateral extensions

Number of sets: 3

Number of rehearsals: 16 / 12 / 10

30 seconds rest between each set

Do not tighten the handle so that the biceps does not work in place of the large dorsal muscle.

2 minutes rest (prepare the material for the next cycle)

Lateral Extensions resistance bands - Haryzona

Biceps & Triceps (about 12 minutes):

NOTE: Work on exercises 7 to 12 in pairs (7 & 8 / 9 & 10 / 11 & 12).

This will allow you to save time while recovering a little more.

For example, you do exercise 7 and then immediately follow exercise 8 with the same resistance.

You repeat this sequence of exercises twice. 

Follow the same procedure for exercises 9 and 10.

You do the same for exercises 11 and 12, repeating the sequence 3 times. Here you can take elastic bands of different resistance by working on 2 anchor points.

Take a short rest only when it is really necessary. You have to suffer to gain muscle mass.

 

EXERCISE 7: Triceps kickback 2 handles

Number of sets: 2

Number of rehearsals: 16 to 20 / 12 

30 seconds rest between each set

Triceps kickback 2 handles resistance bands - Haryzona

EXERCISE 8: Concentrated curls

Number of sets: 2 per side

Number of rehearsals: 16 to 20 / 12 

No rest (change hands)

Concentrated curls resistance bands - Haryzona

EXERCISE 9: Triceps extension forward

Number of sets: 2 per side

Number of repetitions: 12 / 10 

No rest (change hands)

Triceps extension forward resistance bands - Haryzona

EXERCISE 10: Lateral bicep curls

Number of sets: 2 per side

Number of repetitions: 12 / 10 

No rest (change hands)

Lateral Curls resistance bands - Haryzona

EXERCISE 11: Triceps extension

Number of sets: 3

Number of rehearsals: 12 / 10 / 6 to 8

30 seconds rest between each set

Give it your best shot on this exercise. We need to burn the triceps

Triceps extension resistance bands - Haryzona

EXERCISE 12: Preacher's Curls

Number of sets: 3

Number of rehearsals: 12 / 10 / 6 to 8

30 seconds rest between each set

Preacher's Curls resistance bands - Haryzona

Give it all you've got left by executing it slowly enough.

 

A supplement for the most motivated: Power-assisted towing at the helm:

If you really want to develop your high back, I recommend these 2 exercises. They require the use of a traction bar. You must integrate them before exercise 4 in your session. Careful, it hurts!

 

BONUS 1: Wide Traction

Number of sets: 3

Number of rehearsals: 10 / 10 / 10

1 to 2 minutes rest between each set

Help yourself if necessary by leaning lightly on a chair. 

Wide Traction resistance bands - Haryzona

BONUS 2: Narrow grip traction

Number of sets: 2 to 3

Number of repetitions: 10 / 10 / 10

1 to 2 minutes rest between each set

As with the previous one, you can help yourself by leaning lightly on a chair. 

Narrow grip traction resistance bands - Haryzona

Lower body work + Shoulders :

Now it's time to talk about Tuesday and Friday exercises. 

In this model, I separate the shoulders from the upper body for practical reasons. In fact, your sessions will be about the same length. Especially since the abdominal workout will be very concentrated (no rest time).

What should you do if you want to spend more time on your legs?

In this case, I advise you to do 2 more sessions per week. For example, you can reserve 30 minutes for abs and shoulders on Wednesdays and Saturdays. It's up to you. The important thing is to do 2 sessions per week for each muscle with at least 2 days of rest between each session. Of course, we are talking about rest for the muscle, not for you?

The exercises are divided into 3 groups:

  1. Legs

  2. Abs

  3. Shoulders

Allow 40 minutes for your session. Let's do it!

Leg series (approx. 18 minutes):

EXERCISE 1: Squats

Number of sets: 4

Number of repetitions: 20 (warm-up) / 16 / 12 / 12

1-minute rest between each set (up to 2 to 3 minutes on the strongest resistances).

Squats resistance bands - Haryzona

EXERCISE 2: Front slots

Number of sets: 3 per leg

Number of repetitions: 12 / 12 / 10

15 to 30 seconds rest between each set.

Front slots resistance bands - Haryzona

EXERCISE 3: Hamstring Curls

Number of sets: 3

Number of repetitions: 20 (warm-up) / 16 / 12

Stand up between each set to get the blood flowing…

30 seconds to 1-minute rest between each set.

Hamstring Curls resistance bands - Haryzona

EXERCISE 4: Calf Extensions

Number of sets: 3

Number of repetitions: 20 / 20 / 20

15 to 30 seconds rest between each set.

Calf Extensions resistance bands - Haryzona

EXERCISE 5: Extensions 1 calf

Number of sets: 2 per leg

Number of repetitions: 20 / 16

No rest between sets 

No rest - Attack the abs directly

Extensions 1 calf resistance bands - Haryzona

Abdominals with Haryzona bands (10 minutes):

Unlike other muscle groups, I recommend that you do this series with little or no rest time.

Why is that?

The abdominal strap muscles are very resistant and recover very quickly. Don't try to give them a big volume, unless it is important for your esthetics. 

It's more interesting to give them great endurance because they are muscles that are constantly being used. That's why it's better to burn them in a long series.

NOTE: If exercises 6, 8, and 10 are too difficult for you at first, do them without the resistance bands.

 

EXERCISE 6: Abs Pumps

Number of sets: 2

Number of repetitions: As many as you can in 1 minute

15 to 30 seconds rest between each set

Abs Pumps resistance bands - Haryzona

EXERCISE 7: Lateral extensions

Number of sets: 1 minute per side

Number of repetitions: As many as you can 

Note: Control the movement so you don't go too fast.

Blow 15 to 30 seconds before the next exercise.

Lateral extensions resistance bands - Haryzona

EXERCISE 8: Bicycle crunches

Number of sets: 1 minute

Number of repetitions: As many as you can 

Blow 15 to 30 seconds before the next exercise.

Bicycle crunches resistance bands - Haryzona

EXERCISE 9: Back to the wall crunches

Number of sets: 1 minute

Number of repetitions: All you can give

Catch your breath 15 to 30 seconds before the next exercise.

Back to the wall crunches resistance bands - Haryzona

EXERCISE 10: Accordion

Number of sets: 1 minute

Number of repetitions: As many as possible (if you have any energy left)

Recover 15 to 30 seconds before the next exercise.

Accordion resistance bands - Haryzona

EXERCISE 11: Crunch facing the wall

Number of sets: 1 minute

Number of repetitions: Anything you can, even more than a minute if you are still alive 

Crunches facing the wall resistance bands - Haryzona

Finish your abs!

 

10 minutes of pure happiness! Don't you think so? Take short breaks whenever you need to at first. But hang on! 

2 minutes of rest (prepare the material for the next cycle)

 

Shoulder muscles (about 10 minutes):

NOTE: Exercises 12 and 13 are fairly quick. You can do them in succession without resting time. For strength exercises 14 to 16, I recommend that you link them together.  You do a set 14, a set 15, then a set 16.

You start again 3 times by increasing the resistance of the elastic bands. Your session will thus be a little shorter while having a good intensity.

 

EXERCISE 12: External rotation (open the door)

 Number of sets: 3 per arm

Number of repetitions: 20 / 20 / 20

The gesture must be quite fast with low resistance.

External rotation resistance bands - Haryzona

NOTE: This movement and the following one are very important if you suffer from shoulder pain.

 

EXERCISE 13: Internal rotation (close the door)

Number of sets: 3 per arm

Number of repetitions: 20 / 20 / 20

Same instructions as for the previous one. It's just the opposite movement.

Internal rotation resistance bands - Haryzona

EXERCISE 14: Front elevations

 Number of sets: 3

Number of rehearsals: 12 / 10 / 10

Do not take too much resistance to finish the rehearsals in good conditions.

Front elevations resistance bands - Haryzona

EXERCISE 15: Developed shoulders

Number of sets: 3

Number of rehearsals: 12 / 10 / 10

Developed shoulders resistance bands - Haryzona

EXERCISE 16: Lateral Elevations

Number of sets: 3

Number of repetitions: 12 / 10 / 10

Give your maximum on this exercise without taking too much resistance. Add repetitions if necessary rather than overdoing it (the shoulders are quite fragile). You can lean your bust slightly forward to reduce the tension on the joints.

Lateral Elevations resistance bands - Haryzona

It's over!

 

You deserve a good shower, even two... It's not for the view, it's for the 

smell?

This program requires effort, that's for sure. But it will make you gain muscle volume and lose fat. It has to. 

 

There's no obligation, but I assure you that you won't be disappointed when you see your muscles getting bigger and your figure getting slimmer. 



Safety and maintenance instructions for Haryzona resistance bands set :

 

Safety instructions - Precautions for use :

  • An elastic band can cause injury if it is not used correctly or if it is damaged :

  • Always personally examine your elastic band before use; look for damaged areas such as tears, holes or damaged areas.

  • Always replace a damaged elastic band.

  • Ask for advice from a specialist (physiotherapist, doctor, trainer) who has received specific training.

  • An adult must always supervise the use of an elastic band by a child.

  • Do not point an elastic band that is under tension at your head or at another person.

  • Wear protective eyewear if there is a risk to your eyes.

  • When using an elastic band, please remove rings, watches, bracelets, and any other object that may damage the band (by perforation, tearing, pinching, ...).

  • If you have used a latex elastic band in chlorinated water (usually in a swimming pool), rinse the band in clear water at the end of use and carry out a maintenance operation.

  • If you make an elastic band available to a third party, you must inform them of these precautions for use.

  • This is not a toy

  • Never store in the sun or at high temperatures.

  • This elastic band contains Natural Rubber Latex and can, therefore, cause an allergy.


Storage :

  • Never expose a latex elastic band to direct sunlight outside its normal period of use.

  • Do not expose a latex elastic band to a temperature higher than 80°F, as this may cause the band to degrade.

  • Keep your latex elastic bands inside your home at a temperature between 50 and 80°F.


Cleaning :

The maintenance of a latex elastic band is carried out as follows :

  • Clean the band with soapy water or with clear water at room temperature (50 to 80°F)

  • Rinse with clear water at room temperature (50 to 80°F)

  • Blot the water with a paper towel and let it dry completely.

  • Once completely dry, sprinkle the elastic latex band with a little talcum powder.


What's your favorite exercise with the resistance bands set? Tell me in the comments section! I will be happy to answer it.



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