Try This Home Workout to Nail Your Whole Body With a Band

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Men’s Health fitness director Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program on All Out Studio, hosted the latest session. If you’re trying to follow along at home, you’ll need some equipment—but don’t worry if you don’t have your own personal gym at your disposal. All you need for this total body home workout is a resistance band and a platform to get elevated.

Get ready to move quickly, though. You’ll be tasked with performing each exercise for 30 seconds at a time. “We’re gonna work for 30 seconds, then either rest or move on to something else,” says Samuel. “We’re going to move at a quick tempo, but there will be plenty of recovery built in.”

Ebenezer Samuel’s Total Body Band Home Workout

The Warmup

The Workout

Lower Body Superset – 3 sets of 30 seconds on, 30 seconds off

Upper Body Superset – 3 sets of 30 seconds on, 30 seconds off

Push-Pull Superset – 3 sets of 30 seconds on, 30 seconds off

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.

Men’s Health


Want some more workouts from Samuel? Check out his New Rules of Muscle program on All Out Studio.

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