The 4 Week Resistance Band Challenge builds full body strength in just 1 month

All you need is a resistance band to track it down along with this four-week challenge for a full-body and strength training workout.

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Healthy habits are built one day at a time. Our monthly fitness challenges can help you stay on track all year long.

Dumbbells and barbells get a lot of love, but the humble resistance squad It is an underrated piece of exercise equipment that can help you build strength anywhere, anytime.

“When working out in the park or traveling, it can be difficult to bring heavy equipment with you, so resistance bands are a great way to solve this problem,” he says. Tatiana Scott, CPTPersonal Trainer, Nutritionist and Founder Fits the curves. “The resistance bands are light and can be folded to become compact, so you can bring them anywhere you want very easily.”

It’s also incredibly versatile (not to mention, it’s fairly inexpensive!). You can add it to your favourites body weight exercises to intensify, Imitating some of your favorite exercise machines If you don’t have access to a gym or even keep it at your desk for an active break at work.

If you are new to Resistance band trainingThere can be a bit of a learning curve: you may need to test different types and levels of resistance to find what works best for you and try adding it to your favorite exercises.

But that’s why we created this program! The LIVESTRONG.com team has teamed up with Scott to host a 4-week Resistance Band Challenge to help you feel comfortable with the bands and build full-body strength in a month.

How does the Resistance Band Challenge work?

We started on Monday May 2, 2022 – but you can start any time you want. For this challenge, Scott created four different resistance band exercises that target different muscles.

You’ll complete one workout each day Monday through Friday, do some active recovery on Saturdays and have a day off on Sundays. (More about active recovery and rest days later in this article.) Here’s what each week will look like:

  1. Monday: Arms and Abs
  2. Tuesday: brigades
  3. Wednesday:active recovery
  4. Thursday: back and chest
  5. Friday: legs
  6. Saturday:the heart
  7. Sunday:Rest

Follow with the 4-week resistance bands challenge calendar.

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Get a printable copy of the challenge calendar here.

You will repeat the above exercises over the course of the four weeks. Each time you repeat an exercise, you will change the number of repetitions or sets you do:

  • week 1:Group 1
  • second week:2 sets
  • the third week:One set, but you will add more iterations
  • fourth week:2 sets with the same number of repetitions from week 3

How to join the Resistance Squad Challenge

The only thing you will need for this challenge is a file A group of resistance bands. (You might even want a few sets of variable resistance if you have access to them so you can do different exercises with different levels of resistance, depending on your fitness level.) yoga matAnd Bottle of water And a sweat towel.

Don’t have these at home? Shop our recommendations:

2. Print and/or save your own challenge calendar

print The calendar above Or, save it to your phone and use it every day to help you stay on track. Do the exercise (or rest day) listed, then check back each day as you complete it.

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our society Over 53,000 members are here to support and motivate you through this challenge. Tell the group how the day’s routine went, post a photo or video of yourself resistance band workout Or share your favorite meme or motivational quote.

4. Start your resistance band workouts

The first day of the challenge – Monday 2 May 2022 – start with Arm and Abdominal Workout. Check out the links below for details on each of the four procedures:

This challenge is full of strength building resistance exercises, but it is also important to incorporate certain heart conditions that pump the heart. Your cardio days not only bring variety, but give you the opportunity to do an exercise you already know you love.

You’ll increase the amount of cardio you do each week:

  • week 1:25 minutes
  • Week 2:30 minutes
  • the third week:35 minutes
  • fourth week:40 minutes

Here are some ideas on how to do cardio:

6. Enjoy days of active recovery and rest

You will have 2 days off: active recovery and comfort. The difference is on active recovery days, you are participating in a low-intensity, low-impact activity such as swimming, cycling, yoga, stretching, walking, tai chi or foam rolling.

The goal is to get blood flowing and muscles moving without overworking your body. Each week, your active recovery will last a little longer:

  • week 1:25 minutes
  • Week 2:30 minutes
  • the third week:35 minutes
  • fourth week:40 minutes

Rest days are just as important Like active days for this challenge. This is because your muscles recover and grow stronger on your days off. So in addition to active recovery days, work in them full rest day every week.

Check out these ideas on how to spend your active recovery days:

7. Celebrate your success

You’ve reached the end of the 4-week Resistance Band Challenge! Take some time to appreciate this achievement – and tell us how it went in our area Facebook Group Challenge.

When you’re ready, keep up your momentum with a new challenge, such as:

You can do any of our challenges on your own whenever you want, or you can visit our website Challenges page Find out what we have planned for the whole year.