Exercise Band Superset Workout

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This 2-day exercise band program can be used at home, while traveling or even at the gym. It is a full body program offering multiple sets for each major muscle group.

All sets are performed as supersets, with just enough time between sets to transition to the next exercise. Each set is performed for 30-40 seconds instead of a specific number of repetitions. Perform as many repetitions as you can with good form during that time period.

Day 1: Offers 12 exercises (all done as supersets x 3 sets)

Day 2: Includes 12 exercises (again, all supersets x 3 but longer interval-based sets).

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team Member

Monday
Thursday

Workout 1 12 exercises, 32 mins

Band Reverse Fly	3x0 reps • 30s	rest: 20s
Band Good Morning	3x0 reps • 30s	rest: 20s
Band Lateral Raise	3x0 reps • 30s	rest: 20s
Band Squat	3x0 reps • 30s	rest: 20s
Band Bench Press	3x0 reps • 30s	rest: 30s
Air Bike	3x0 reps • 30s	rest: 30s
Band Upright Row	3x0 reps • 30s	rest: 15s
Band Shoulder Press	3x0 reps • 30s	rest: 15s
Band Alternating Bicep Curl	3x0 reps • 45s	rest: 15s
Standing Hamstring and Calf Stretch	3x0 reps • 20s	rest: 15s
Band Hip Lift	2x0 reps • 35s	rest: 20s
Extended Arm Child Pose	2x8 reps • 45s	rest: 20s

Workout 2 12 exercises, 36 mins

Band Reverse Fly	3x0 reps • 40s	rest: 20s
Band Good Morning	3x0 reps • 40s	rest: 20s
Band Lateral Raise	3x0 reps • 40s	rest: 20s
Band Squat	3x0 reps • 40s	rest: 20s
Band Bench Press	3x0 reps • 40s	rest: 30s
Air Bike	3x0 reps • 40s	rest: 30s
Band Upright Row	3x0 reps • 40s	rest: 15s
Band Shoulder Press	3x0 reps • 40s	rest: 15s
Band Alternating Bicep Curl	3x0 reps • 40s	rest: 15s
Standing Hamstring and Calf Stretch	3x0 reps • 20s	rest: 15s
Band Hip Lift	2x0 reps • 40s	rest: 20s
Extended Arm Child Pose	2x0 reps • 60s	rest: 20s