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Looking for the perfect full-body workout, using just your bodyweight and bands? Try this training plan for four weeks. As long as you’re following a healthy, high-protein diet, and getting enough sleep, you’re sure to see results.

On this four-week training plan, complete each of the workouts below, once per week. For example, complete Training Session 1 on Monday, Session 2 on Wednesday, and Session 3 on Friday.

Each workout will take 30-45 minutes.

After four weeks, if you like the training program but are ready for something new, talk to a Life Time fitness professional to learn more about our Virtual Personal Training program.

Equipment Needs

  • Resistance Bands (we recommend a variety of resistances/colors)
  • Open floor or outdoor space

Instructions

Directions: Perform each movement with steady, smooth, controlled technique. Start with 15 reps.

Superset: Paired movements where you complete one set, then move to the next movement without rest. After completing one superset, rest 30 seconds and then complete another superset.

Tempo: Complete each exercise through your joints’ full ranges of motion with a tempo of about two seconds in one direction, and two seconds in the other direction.

Training Session 1

Prior to beginning, if your body is cold or you’ve spent most of the day sitting, walk or do some lite cardio for 5-10 minutes. Then begin your training session.

Superset 1 – 3 Sets

Bodyweight Squat: 15 reps

Push Up: 15 reps

Do as many as you can on your toes before resorting to knee pushups if you need to.

Superset 2 – 3 Sets

Lunge (Stationary): 15 reps per leg

Resistance Band Seated Row (Overhand): 15 reps

Superset 3 – 3 Sets

Glute Bridge: 15 reps

Resistance Band Upright Row: 15 reps

Superset 4 – 3 Sets

Resistance Band Biceps Curl: 15 reps

Resistance Band Kneeling Overhead Triceps Extension: 15 reps

Superset 5 – 3 Sets

Abdominal Crunch: 15 reps

Russian Twist: 15 reps

Training Session 2

Prior to beginning, if your body is cold or you’ve spent most of the day sitting, walk or do some lite cardio for 5-10 minutes. Then begin your training session.

Superset 1 – 3 Sets

Single Leg Squat: 15 reps per leg

Push Up (Piked): 15 reps

Superset 2 – 3 Sets

Forward Lunge: 15 reps

Resistance Band Overhead Pull-Apart: 15 reps

Superset 3 – 3 Sets

Single Leg Romanian Deadlift: 15 reps

Resistance Band Kneeling Shoulder Press: 15 reps

Superset 4 – 3 Sets

Resistance Band Reverse Curl: 15 reps

Resistance Band Reverse Triceps Extension: 15 reps

Superset 5 – 3 Sets

Plank: Hold 45-60 seconds

Side Plank: Hold 30-45 seconds per side

Training Session 3

Prior to beginning, if your body is cold or you’ve spent most of the day sitting, walk or do some lite cardio for 5-10 minutes. Then begin your training session.

Superset 1 – 3 Sets

Single Leg Skater Squat: 15 reps per leg

Push Up (Walking): 5 reps (each rep has three parts)

Superset 2 – 3 Sets

Forward Lunge: 15 reps per leg

Resistance Band Seated Row (Overhand): 15 reps

Superset 3 – 3 Sets

Single Leg Glute Bridge: 15 reps

Resistance Band Side Raise: 15 reps

Superset 4 – 3 Sets

Resistance Band Hammer Curl: 15 reps

Resistance Band Triceps Kickbacks: 15 reps

Superset 5 – 3 Sets

Plank (Forearms to Hands): 15 reps

Side Plank w/Side Bend: 15 reps per side

Reminders

We can never emphasize this enough…your workouts are only part of the puzzle. To get stronger, fitter, and healthier:

  • Eat a high-protein diet every day
  • Take your Foundational Five every day
  • Sleep at least seven hours every night
  • Stay connected with a group of like-minded people, in person (like at Life Time) and online (like the Life Time Training Facebook group)
  • Play and have fun. The whole point of exercising and eating well is so that you can enjoy more of what life has to offer, outside of exercise and eating.

Keep the conversation going.

Leave a comment, ask a question, or see what others are talking about in the Life Time Training Facebook group.

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