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Shared workout · Strength

Banded Strength Session

Time · 1h 00minSteps · 68Shared · Apr 6, 2026

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THE WORKOUT, STEP BY STEP

STRENGTH1h 00min

Banded Strength Session

Full-body banded strength workout with warm-up and cool-down

WARMUP5 min

General warm-up

2×Sets
PULL APART

15 reps

Band pull-aparts

REST1 min

Rest between sets

REST1m 30s

Rest before next exercise

2×Sets
LATERAL BAND WALKS

10 reps

Lateral band walks, 10 steps each way

REST1 min

Rest between sets

REST1m 30s

Rest before next exercise

3×Sets
SQUATS WITH BAND

12 reps

Banded squats

REST1 min

Rest between sets

REST1m 30s

Rest before next exercise

3×Sets
LUNGE

10 reps

Banded reverse lunges, 10 reps each leg

REST1 min

Rest between sets

REST1m 30s

Rest before next exercise

2×Sets
DEADLIFT

8 reps

Single-leg banded deadlifts, 8 reps each leg

REST1 min

Rest between sets

REST1m 30s

Rest before next exercise

3×Sets
CORE

10 reps

Standing Pallof press, 10 reps each side

REST1 min

Rest between sets

REST1m 30s

Rest before next exercise

3×Sets
STANDING ROTATIONAL CHOP

12 reps

Rotational chop high to low, 12 reps each side

REST1 min

Rest between sets

REST1m 30s

Rest before next exercise

2×Sets
CORE

8 reps

Banded dead bug, 8 reps each side

REST1 min

Rest between sets

REST1m 30s

Rest before next exercise

3×Sets
ROW

12 reps

Banded rows

REST1 min

Rest between sets

REST1m 30s

Rest before next exercise

3×Sets
FACE PULL

15 reps

Face pulls

REST1 min

Rest between sets

REST1m 30s

Rest before next exercise

2×Sets
CURL

20 reps

Banded wrist curls, 20 reps each direction

REST1 min

Rest between sets

COOLDOWN5 min

Cool-down

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