Full Body Bands, Bells and Bodyweight (At Home)

Recently I have had to get creative and mix up my workout since they are all from home. I love quick and efficient workouts, and a full body workout is the perfect way to do that. This is excellent to get a little bit of HIIT and help tone or improve muscle definition. Today’s workout focuses on the entire body using resistance bands, dumbbells and bodyweight. Use the arrow to scroll to the right on the Instagram post below to see a video showing each of the exercises mentioned.

Complete 4 sets of 12 reps for each exercise below. Rest for 30 seconds between each set and before moving to the next exercise.

Banded Dead Lift

  • Use a weight that is difficult to complete 12 reps
  • Use a resistance band that makes it difficult to step away from it
  • Loop the band around something stable
  • Place the band around your hips
  • Maintain proper form and squeeze at the top when you get to full extension

Banded Lat Pulldown

  • Use a resistance band that is difficult to complete 12 reps
  • Place the band somewhere that is high enough (i.e. use a door, weight bar, etc.)
  • Keep your handle position wide
  • Squeeze your shoulder blades together at the bottom

Dumbbell Side Lunges

  • Use a weight that is difficult to complete 12 reps on each leg
  • Stay low to keep the tension in the legs
  • Keep your knees tracking over your toes

Tricep Dips

  • Focus on a full range of motion
  • Keep your elbows facing back
  • Squeeze your triceps when you get to the top
  • You can use a chair or a couch if you don’t have a bench

Banded Rear Delt Pull

  • Use a resistance band that is difficult to complete 12 reps
  • Focus on a full range of motion
  • Squeeze your shoulder blades together as you pull back
  • Keep the tension in the hamstrings through all 12 reps

Plank Jacks

  • Keep your core tight
  • Try to maintain a flat position

Russian Twists

  • Use a weight that is difficult to complete 12 reps on each side
  • Keep your core tight
  • Focus on range of motion
  • Try to remain facing forward
  • Focus on stability

And that’s it! You’re done and on your way to a lean and toned body!

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