At Home Monster Band Strength Workout
/I’ve been doing a lot of virtual training sessions with new and existing clients over the past few weeks. We’ve been experimenting with different free and affordable equipment options from recycled water jugs to adjustable dumbbells and kettlebells to all sorts of resistance bands. For clients who want to work on building strength and muscle and mimic heavy barbell and dumbbell moves they’re used to in the gym but don’t want to spend a fortune I recommend getting a set of monster bands. In this post I’ll show you a sample full body monster band strength workout and 15 videos showing you how you can still lift heavy at home including squats, deadlifts, lunges, lat pull downs, reverse flies, rows, presses and core work.
What You’ll Need
Pick up a set of “monster bands” from Amazon, eBay, Rogue Fitness, Perform Better or any online marketplace. Depending on where you buy them they come separate or in bundles. I’d recommend getting a bundle that includes some light, medium and heavy bands. Here’s a good one on Amazon for about $70 that gives you resistance from 2# to 150#. Rogue is always a good option too.
Programming
All 15 moves are shown below and in this YouTube library. You can program however makes sense for your goals. The total body workout I’ve put together below is great for someone wanting to work on total body strength and general fitness. If you’re more into muscle building and are used to a split routine in the gym (i.e. “leg day”, “back day”, etc.) you may want to group exercises together by body part. I start with a 12 rep x 3 set scheme below but you can adopt whatever scheme makes sense for you (10x4, 8x6, 15x3, etc.) Shoutout to my boy Brendan for helping me demo these moves.
Sample Full Body Monster Band Workout
Warm Up
Dynamic Warm Up: Handwalk Outs x 5 reps
Glute Activation: Monster Band Walks x 20 each side
Core Activation: Dead Bugs x 12 each side
Set A
Core: Heartbeat Presses 12x3
Legs: Squat: Back or Front Squats 12x3
Back: Double or Single Arm Bent Over Rows 12x3
Chest: Press: Banded Push Ups 12x3
Set B
Core: Paloff Press 12 each side x 3
Legs: Hip Hinge: Deadlift 12x3
Back: Lat Pull Downs 12x3
Arms Iso: Bicep Curls 12x3
Set C
Core: Side Plank with Rows 12 each side x 3
Legs: Single Leg: Reverse Lunge Variations 12 each side x 3
Back: Reverse Flies 12x3
Arms/Iso: Tricep Kick Backs 12 each side x 3
Videos
Core
Paloff Press
Side Plank with Row
Heartbeat Press Outs
Legs
Back Squat
Lunges
Front Squat
Hip Hinge/Deadlift
Monster Walks
Back
Lat Pull Over
Rows
Reverse Flies
Chest, Shoulders and Arms
Bicep Curl
Tricep Kick Back
Banded Push Ups
Single Arm Overhead Press