Exercise Band & Bodyweight Superset

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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 is a two-days-a-week band and bodyweight combo routine. Great for home use or when you're traveling and don't have access to a gym.

The day 2 workout offers a few more sets than found in day 1 but the exercise sequence is basically the same.

In terms of an exercise program flow, you will typically use supersets placed throughout both workout days. You can expect to see a bodyweight exercise followed by a band exercise (and vice versa) targeting the same body part.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit team member

Day 1
Day 2

Workout 1: Full Body 14 exercises, 48 mins

Band Squat	2x8 reps	rest: 10s
Jump Squat	2x8 reps	rest: 30s
Air Bike	1x20 reps	rest: 60s
Band Good Morning	2x8 reps	rest: 10s
Split Jump	2x8 reps	rest: 30s
Band Reverse Fly	2x8 reps	rest: 15s
Band Lateral Raise	2x8 reps	rest: 30s
Mountain Climber	2x12 reps	rest: 25s
Band Cross-Over	3x10 reps	rest: 30s
Band Shoulder Press	2x10 reps	rest: 20s
Plank	2x8 reps	rest: 60s
Band Alternating Bicep Curl	2x8 reps	rest: 30s
Three Bench Dip	2x10 reps	rest: 20s
Extended Arm Child Pose	1x8 reps	rest: 60s

Workout 2: Full Body 14 exercises, 55 mins

Band Squat	3x8 reps	rest: 10s
Jump Squat	3x8 reps	rest: 30s
Air Bike	1x15 reps	rest: 60s
Band Good Morning	2x8 reps	rest: 10s
Split Jump	2x8 reps	rest: 30s
Band Reverse Fly	3x8 reps	rest: 15s
Band Lateral Raise	3x8 reps	rest: 30s
Mountain Climber	3x10 reps	rest: 25s
Band Cross-Over	3x10 reps	rest: 30s
Band Shoulder Press	3x8 reps	rest: 20s
Plank	3x8 reps	rest: 45s
Band Alternating Bicep Curl	3x8 reps	rest: 30s
Three Bench Dip	3x10 reps	rest: 20s
Extended Arm Child Pose	1x8 reps	rest: 75s