The 4-Week Total-Body Band Workout

The 4-Week Total-Body Band Workout
The 4-Week Total-Body Wreath Workout

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The sun is out, the skies are undecorous — it’s time to get out of the gym and take on fitness on your terms! This total-body wreath workout plan is packed full of quick, constructive workouts you can do anytime, anywhere, in as little as 20 minutes.

All you need are a few lightweight bands to target every muscle in your soul so you can build strength and torch soul fat. Throw a couple of bands into your car, your purse or your carry-on luggage and bring your workout with you wherever you go.

How This Plan Works

Each week in this four-week plan kicks off with a new total-body wreath workout , which you will perform as an AMRAP — as many reps as possible — circuit. This means, you’ll set a timer and do as many repetitions as you can of each exercise for one full minute. At the end of the circuit, rest one minute, then repeat. You’ll perform the spin three rounds total, resting one minute between each round. This adds up to 26 minutes of work, which if you factor in a couple of minutes for warm-up and cool-down, you can do this workout from start to finish in well-nigh 30 minutes.

You’ll moreover get bonus strength and sculpting workouts each week to supplement your total-body wreath workouts. These bonus workouts are a combination of upper reps and heavy wreath resistance to push your muscles to the max . You largest believe you’re going to finger the burn.

How to Use It

This plan is designed to fit your schedule. You can repeat your total-body wreath circuits up to three times each week (ideally with a day off in between) either on their own or with the spare bonus workouts. You moreover can do the bonus workouts on the days you don’t do circuits. Cardio is up to you, but you’ll have plenty of chances to get your heart rate up with just the workouts.

What You Need

This is a total-body wreath workout plan, so you will need at least one exercise band. There are a couple of variegated styles of bands , but for the circuits, you will need either a wreath with handles on each end or a continuous band. Modifications for how to use each wreath are included in the instructions for each week.

For the bonus workouts, you’ll need wangle to a pull-up bar, which you can find at a playground or tying to most squat racks. You’ll moreover need a hip-circle or “booty” band, which is a thicker wreath made of fabric you wear virtually your thighs.

Woman Doing Mini-Band Workout
(Photo: Getty Images)

Total-Body AMRAP Circuit: Week 1 

Most of these exercises are very similar to their dumbbell and subscription counterparts. All you need to know is how to vise the band. For squats, deadlifts, bent-over rows and shoulder presses, stand on the part-way of the band, hold the ends like you would a self-ruling weight and perform the exercise as you normally would. For the overhead walking lunge, hold the wreath with your stovepipe extended overhead, keeping tension in the wreath as you lunge. For the wreath pulldown, hold the wreath (not the handles) slightly relaxed in front and overhead, pulling the wreath untied and lanugo as you sweep your hands out toward the sides of your hips. Loop the wreath virtually your when for the chest flye, and if you want to add a bit of uneaten resistance, do the same for the push-up.


  • Banded Front Squat
  • Banded Deadlift
  • Banded Shoulder Press
  • Overhead Walking Lunge
  • Banded Bent-Over Row
  • Banded Chest Flye
  • Banded Pulldown
  • Push-Up

(Photo: Cory Sorensen)

Total-Body AMRAP Circuit: Week 2 

This week, you’ll add isolation and total-body wreath exercises into the mix. As with the squat, you’ll stand on the wreath and hold the ends at your shoulders for the squat press, aka thruster. For the split squat, loop the wreath under your front foot and wring up on the bands to maintain tension as you wrench both knees to lower lanugo , keeping your when straight and chest up. Vise the wreath in a door frame or loop it over a pull-up bar for the triceps pressdown, and loop the wreath virtually your feet, sitting with your legs extended in front of you, for the seated row.


  • Banded Squat Printing (Thruster)
  • Banded Split Squat (right leg)
  • Banded Split Squat (left leg)
  • Banded Lateral Raise
  • Banded Upright Row
  • Banded Triceps Pressdown
  • Banded Curl
  • Banded Seated Row

Banded One-Arm Triceps Kickback
(Photo: Cory Sorensen)

Total-Body AMRAP Circuit: Week 3 

Week three is all well-nigh stabilization and cadre strength. For the squat, hold the wreath overhead with tension the same way you did for the walking lunges in the week one circuit. For the back-kicks, wastefulness on one foot and loop the part-way of the wreath virtually your kicking foot. Vise the wreath at well-nigh hip height and swivel forward for the triceps kickbacks (both stovepipe at the same time), then ditch the wreath for burpees and bicycles.


  • Overhead Squat Holding Band
  • Banded Back-Kick (right leg)
  • Banded Back-Kick (left leg)
  • Banded Pull-Apart
  • Banded Hammer Curl
  • Banded Triceps Kickback
  • Burpee
  • Ab Bicycle

Total-Body AMRAP Circuit: Week 4

Every week, the exercises get increasingly challenging, and this week is no exception. Frog hops are similar to the hip-thrust motion of a kettlebell swing, using the momentum to hop forward with each rep. For the archer pulls, hold the wreath outstretched with one hand while you pull when with the other arm as if drawing when an arrow. Finger self-ruling to wring up on the wreath or plane double up on the resistance, if needed.

Stand on the wreath and hold both ends straight overhead for the squat. Then loop the wreath virtually your when or vise it overdue you for the chest press. Stand on the wreath for the curls and triceps printing , then hit the floor to finish with ab bicycles.


  • Frog Hop
  • Banded Archer Pull (right arm)
  • Banded Archer Pull (left arm)
  • Banded Overhead Squat
  • Banded Chest Press
  • Banded Alternating Curl
  • Banded Triceps Overhead Press
  • Ab Bicycle

Bonus Workouts 

Each of these bonus workouts targets a specific muscle group or zone of the body. They use decreasing reps, failure sets and wreath assistance to build strength.

Booty Burner

Equipment required: Hip-circle band

This is a unconfined five-minute workout finisher to target every wile of your glutes. It’s a short, fast spin with as little rest as possible between exercises. Begin with 30 repetitions of each exercise, then perform 20 reps of each, then 10 reps. Try to get through all three rounds without any rest.

Wear the hip-circle wreath virtually your thighs, and lie lanugo on your when with your knees wilting and feet unappetizing on the floor. Push your knees out and when in for the butterfly, working versus the resistance of the band. For the frog underpass , steal your knees and printing the bottoms of your feet together, then push into the sides of your feet to lift your hips into a bridge. Lower with control, keeping tension in the wreath throughout. Bring your knees when in line with your hips and place your feet when on the floor for the glute bridge, pushing versus the wreath slightly throughout the movement to engage the glutes. You can repeat this unshortened pattern for up to three rounds.

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