3-Day Total Body At-Home Training
No gym? No problem! Build muscle and move better with this 3-Day routine using resistance bands and bodyweight exercises.
Level: Beginner/Intermediate
Goal: Muscle-Building, Stability, Mobility
Schedule: 3 Days (Total Body)
Equipment:
Optional: exercise mat or yoga mat for the floor exercises to cushion your back and joints.
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How to Do the Workouts
Before each workout, do a 5-10 minute cardio warmup, followed by Dynamic Stretches. Then complete the exercises for the workout in the order listed below for the number of sets and reps recommended.
During each set of every exercise, pay attention to how hard your muscles are working. Your goal is to approach muscle failure--that's the feeling you get when your muscles are tired and about to give out. This might feel like a "burning" sensation in the muscles, or you might find your reps are slowing down and it's harder to keep good technique. Stop your set and rest when either your reps slow down, or you find that you're not able to keep proper technique.
Write down how much weight you use and how many reps you perform for each set in a fitness journal (click here to see my collection) or on the printable Workout Tracking sheet.
Workout 1 Total Body
Pike Plank, 2 sets 10-15 reps
Spiderman Planks, 2 sets of 5-10 reps both sides (one side at a time)
Bicycle Crunches, 2 sets of 10-20 reps both sides (alternating sides)
Pushups, 3 sets of 10-20 reps
Slow Eccentric Pause Squats, 2 sets 10-15 reps
Reverse Lunge to Single Leg Balance, 2 sets 8-12 reps both sides (one side at a time)
Stationary Lunges, 2 sets 8-12 reps both sides (one side at a time)
Standing Wide Grip Pulldown, 3 sets 10-20 reps
High-to-Low Chest Flys, 3 sets 10-20 reps
Band Tricep Pushdowns, 2 sets 10-20 reps
Workout 2 Total Body
Bear Plank 3-sec Hold, 2 sets 10-20 reps
Quadruped T-Spine Rotation, 2 sets 10-15 reps both sides (one side at a time)
Clam Side Plank, 3 sets 10-15 reps both sides (one side at a time)
Band Hip Thrust, 3 sets 10-20 reps
Single Leg Band Romanian Deadlift, 3 sets 10-15 reps both sides (one side at a time)
Band Lat Row, 3 sets 10-20 reps
Band Shoulder Press, 3 sets 10-20 reps both sides (one side at a time)
Band Bicep Curls, 3 sets 10-20 reps
Mini Band Low Pull-Aparts, 2 sets 10-20 reps
Workout 3 Total Body
Overhead Pull-Aparts, 2 sets 10-20 reps
Incline Pushup, 2 sets 10-20 reps
Superband Single Leg Press, 3 sets 10-20 reps both sides (one side at a time)
Band Chest Press, 3 sets 10-20 reps
Single Arm Lat Row, 2 sets 10-20 reps both sides (one side at a time)
Band Single Arm Lateral Raise, 3 sets 10-20 reps both sides (one side at a time)
Sumo Squat, 2 sets 10-20 reps
Sumo Squat Heel Raises, 2 sets 10-20 reps
Side Lunge to Single Leg Balance, 2 sets 8-12 reps both sides (one side at a time)
Want More?
Get on-demand workouts delivered straight to your smartphone or computer by signing up for the ABC Trainerize App:
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For more accountability, apply for 1-on-1 coaching below:
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Feel free to reach out if you have any questions or difficulties with the workout plan! You can comment below or chat with me when Iām live on my Twitch channel twitch.tv/jaydigains.
