Band Full Body B

Second band session: split squat, overhead press, row, bridge and curl.

Duration

35–50 min

Level

Beginner

Equipment

Bands, rated anchor and mat

Exercises

5

Targets: Legs, Shoulders, Back, Glutes, Biceps

Exercises

Band Split Squat
2 sets · 8-12/side · 90s rest

Stand securely on band; control your balance.

Swap: Bodyweight Split Squat

Band Overhead Press
2 sets · 8-12 · 90s rest

Stand securely on band; brace without arching.

Swap: Wall Push-Up

Band Row
2 sets · 10-15 · 75s rest

Use a rated anchor; keep torso still.

Swap: Supported Dumbbell Row

Glute Bridge
2 sets · 12-15 · 60s rest

Finish with glutes.

Swap: Band Romanian Deadlift

Band Curl
2 sets · 10-15 · 60s rest

Keep elbows still and tension controlled.

Swap: Dumbbell Curl

Inspect bands and use manufacturer-approved anchor setups; record band resistance. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.