Rainy Day Band Strength Flow
A calm, steady session without rushing.
The workout
-
Band Standing Chest Press
3 × 12 reps · 30 s rest
Anchor band behind you, press hands forward slowly at chest height with control.
-
Band Slow Deadlift Hinge
3 × 12 reps · 30 s rest
Stand on band, hinge at the hips keeping spine long, then rise slowly squeezing glutes.
-
Band Overhead Triceps Extension
3 × 12 reps · 25 s rest
Anchor band underfoot, extend hands overhead slowly then lower with control behind the head.
-
Band Seated Row Squeeze
3 × 12 reps · 30 s rest
Sit with legs extended, band around feet, pull handles to ribs squeezing shoulder blades together.
-
Band Standing Leg Press Out
3 × 12 reps each side · 20 s rest
Band anchored low, press one leg out to the side slowly against resistance, keeping torso still.
-
Band Slow Bicep Curl Hold
3 × 12 reps · 25 s rest
Stand on band, curl hands to shoulders slowly, pause at the top before lowering with control.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
More strength workouts
Also in: Home workouts · Resistance band workouts