The following resistance band workout is designed to take you through 6 days of total body strength training that will get and keep you in great shape. Since resistance bands are portable, lightweight and affordable, you can easily get a good set and use them practically anywhere. 

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This explosive resistance band workout addresses the upper body, lower body and trunk with specific exercises performed on 3 days and different exercises performed on the alternating days. This fitness tube workout can easily be accomplished in 30 minutes or less each day by moving from one exercise directly to the next. Rest time should only consist of what it takes to change positions or band placement.

Days 1, 3 and 5

Use your Black Mountain Products resistance band set to complete the following exercises:




Upper Body

Super Set – Complete one set of each exercise followed by a set of the next until all sets are complete. 

2 Arm Bicep Curls – 3 sets of 10 reps

Pushups - 3 sets of 25

Super Set

Overhead Tricep Extensions – 3 sets of 10 reps for each arm

Lateral Raises - 3 sets of 10 reps for each arm

Super Set 

Tricep Extensions – 3 sets of 10 reps

Lat Pull Downs - 3 sets of 10 reps

Super Set 

Pec Flyes - 3 sets of 10 reps

Reverse Flyes - 3 sets of 10 reps

Super Set 

Standing Chest Presses - 3 sets of 10 reps

Upright Rows - 3 sets of 10 reps

Lower Body

Super Set  

Knee Flexions - 3 sets of 10 reps for each leg

Hip Extensions - 3 sets of 10 reps for each leg

Super Set

Knee Extensions - 3 sets of 10 reps for each leg

Seated Hip Flexions - 3 sets of 10 reps for each leg

   



Trunk

Super Set 

Crunches – 3 sets of 20 reps

Woodchops - 3 sets of 10 reps for each side

Days 2, 4 and 6

Use your resistance band set by B.M.P. to complete the following exercises:

Upper Body

Super Set 

Seated Rows – 3 sets of 10 reps

Pullovers - 3 sets of 10 reps

Super Set

Shoulder Presses - 3 sets of 10 reps

Front Raises - 3 sets of 10 reps

Super Set

Pronations - 3 sets of 10 reps for each arm

Supinations - 3 sets of 10 reps for each arm

Super Set

Internal Rotations - 3 sets of 10 reps for each arm

External Rotations - 3 sets of 10 reps for each arm

Super Set

Wrist Extensions - 3 sets of 10 reps for each arm

Wrist Flexions - 3 sets of 10 reps for each arm

  



Lower Body

Super Set 

Standing Abductions - 3 sets of 10 reps for each leg

Standing Crossover Abductions - 3 sets of 10 reps for each leg

Super Set

Standing Hip Flexions - 3 sets of 10 reps for each leg

Laying Hip Abductions - 3 sets of 10 reps

Super Set

Dorsiflexions - 3 sets of 10 reps for each leg

Plantarflexions - 3 sets of 10 reps for each leg

  



Trunk

Super Set

Sitting Twists – 3 sets of 20 reps (10 to each side)

Standing Twists - 3 sets of 20 reps (10 to each side)

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