Power Supps Home Workout Routine Week 1

Power Supps Home Workout Routine Week 1

Here is an overview of what the week will look like!

Protips:

  1. Instead of worrying about the weight – concentrate on time under tensions and technique.
  2. Changing the hand/feet position will make a big different in isolating the muscle groups, play around with different angles to see what works best for you.
  3. Aim for 3 – 5 sets of each exercise, 15 – 20 reps per set and slow everything down as much as possible to contract the muscles the best way possible.
  4. Head over to our instagram and facebook pages for videos and reference points for the exercises! There are full length videos on Facebook and IGTV along with a highlights reel set up on instagram!

If you are in need of some Resistance Bands, TRX trainers, Tube Resistances bands or more check our range out! https://powersupps.com.au/brand/myopure/

Chest and Triceps

Workout 1

Chest

Standard push up with band over back

The Standard Push Up With Tube Resistance Bands is one of the best exercises for building strength and size in your Chest. It is the same exact exercise as the weighted Bench Press, however, instead of pressing the bar up off your Chest, you are pressing your body up off the floor against the tension.

Chest Press

The Standing Chest Press With Bands is a great exercise for working the Chest Muscles. Since the anchor is placed a little lower you will be able to anchor your body better as well as position the bands lower so that they do not rub against your arms. This exercise mimics a push up or Bench Press, so you know that you will see results.

Crossover Chest Flye

If you really need a Two Arm Chest Fly in your exercise mix, then Crossover Chest Fly With Resistance  Bands is the exercise for you. Since you are working against a single Anchor/Resistance Point, your resistance on the Chest Muscles can be limited. That’s why we added the crossover. Bringing your arms further across your body makes all of the difference!

Decline Push Up Band

The Decline Pushup With Resistance Tube Bands is a great variation if you want to take the difficulty level up a notch. This exercise adds some more difficulty to the Standard Resisted Push Ups. Since your Legs in an elevated position you increase the weight load on your upper body.

Standing Single arm cable flye

The Standing Chest Fly From A Mid Anchor Point is a classic exercise to target the Pecs (Chest Muscles). It works so well because it places super smooth linear progressive resistance against the exact function of the Chest Muscles. Forget the cable machines! This exercise is so much better, and safer!

Triceps

Standing Tricep Extension with Bands

Standing Triceps Extensions with Tube Bands will feel very similar to Cable Triceps Extensions from the gym. This exercise is great to occasionally add into your routine to keep the workouts fresh, and create variety.

Standing One arm Kickbacks

Standing One Arm Triceps Kickbacks will enable you to create an incredible pump in each arm separately. It is important to work your Arms and Legs individually to improve isolation of the muscles, and increase core strength and limb control.

Kneeling Tricep Extension crossovers

Kneeling Triceps Extension With Tube Bands is one of the top exercises that target the back of the Arms. The kneeling down position enables you to place your body in optimal alignment, while generating better tension at the beginning of the reps. You then position yourself so you can grab the opposing handle allowing you to cross the hands over adding more tension. You will be hard pressed to find a more effective exercise for the Tris.

For detailed demonstrations and to see how each exercise is done watch the Power Supps Facebook and Instagram. You can also send us an email at info@powersupps.com.au or message us on the social media platforms as well.

Back & Biceps

Workout 2

Back

Seated Back Row (High) With Tube Bands

If you want a true alternative to the large weighted, seated back row machines at the gym, then do the Seated Back Row From a High Anchor With Tube Bands. This exercise works really well for greater amounts of resistance because you offset the resistance with your body weight.

Lying Lat Pull

Many Band Back Exercises do not allow for a full extension overhead. Lying Lat Pull Does! This exercise may not make it possible to perform reps with very high levels of tension, but the range of motion is incredible. DEFINITELY try this one out ad work it into your routine.

Bent Over Back Row With Tube Bands

Bent Over Back Row With Tube Bands (also known as The Heavy Pants Exercise) is a great two arm Back Exercise to do if you do not have access to a band anchor. Follow the instructions and points to remember below to take your arms out of the exercise and totally isolate the Latissimus Dorsi (the V-Taper, Large Muscle on the Back).

Wide Grip Lat Pull Down With Tube Bands

Forget Pull Ups! We have Wide Grip Lat Pull Down With Resistance Tube Bands. This exercise is amazing at building strength and size in the Latissimus Dorsi ( Back Muscles That Create Back Width). You may not be able to do many pullups, which limits training and therefore progress. This is where the Wide Grip Lat Pull With Bands exercise shines. Use adjustable resistance to progress week after week.

Kneeling Straight Arm Lat Extension With Tube Bands

Kneeling Straight Arm Lat Extension With Tube Bands is a great alternative exercise for working the Latissimus Dorsi muscles, which are the Back Muscles which give your body that wide Trophy shape. Everyone is always doing rows and pull downs to work their back muscles. Throw this one in occasionally to hit your back muscles in a whole new way.

Biceps

Standing Biceps Curl (Anchor)

Try the Standing Biceps Curl Anchored from a low position to add some variety to your arms routine. Band exercises can feel different when you change from standing on the bands to externally anchored. This one is no different. You will love how this one feels.

Lying Biceps Curl (Arms Up)

Lying Biceps Curl From A Top Anchor Point will create a burn in your Biceps like nothing else! Not only are you able to isolate your Biceps because your Body is stabilized, but the beginning of your reps will have a greater challenge as the bands start out elongated, which produces more resistance.

One Arm Preacher Curls With Resistance Bands

One Arm Preacher Curl With Resistance Bands is one of the best exercise that you can do to build strength and size in your Biceps. Since your active Arm is stabilized, the isolation of the muscle is incredible. Best of all, you can do this exercise anywhere since it does not require an anchor point.

Legs

Workout 3

Squats With Tube Bands

Squats With Tube Bands are amazing for Building Overall size on your Quads (thighs), Glutes (Butt), Heck, your whole body! If you avoided squats with free weights because of the Knee and Back pain that they can cause, then you will love Tube Resistance for Squats. Since Bands do not produce momentum, there is considerably less wear, tear and pain in the joints.

Front Lunge (Anchor) With Tube Bands

Work you Quads (Thighs) and Glutes (Buttocks) to the extreme by doing the front Anchored Lunge With Tube Bands. This slight variation to the standard lunge forces you do push harder from your heel to move away from the anchor point of the door and bring yourself back to the starting position. Sore Glutes are guaranteed!

Standing Knee Extensions

Stand up straight with the resistance band attached around an upright pole and just above the back of your knee. The starting position will be your leg is slightly bent and there is a good amount of tension on the band. From there you will straighten your leg (pull back) and squeeze the quad muscle. This should generate a good amount of tension on the front of the leg – give this a good pause and return to the starting position!

Lying Hamstrings Curl With Tube Bands

Many people feel that Lying Hamstrings Curl With Tube bands is a far better exercise than the same exercise using weights. That’s because with Bands you are not able to rock your body to move the resistance. This movement works so well that many people experience Hamstrings cramps when they first try it.

Donkey Kicks With Tube Bands

Donkey Kicks are a classic exercise to build and firm your Glutes (Butt). Donkey Kicks With Tube Bands are amazing! Since bands provide more resistance as your stretch them further, you will get more resistance at the optimal point of your reps. Better buns ahead!

Standing Calf Raise With Tube Bands

Standing Calf Raise With Tube Bands Rivals any weighted Calf Machines at the gym. You can bring your Calf Muscles to the point of pure exhaustion. Add this exercise into your routine week in and week out to see significant change in the strength and size of your calves.

Shoulders & Abs

Workout 4

Shoulders

Standing Shoulder Press With Tube Bands

Standing Shoulder Press With Resistance Tube Bands is a great and arguably better alternative to Dumbbell Shoulder Presses. Since Bands do not create momentum your reps with bands will not place wear and tear on the Spine and Joints. You can also train safely for speed with fast reps. These type of reps stimulate the Fast Twitch Muscle Fibers, which are the ones that grow!

Standing Lateral Shoulder Raise With Tube Bands

Can you get a better Side Shoulder Exercise than Standing Lateral Shoulder Raise with Tube Bands? We don’t think so! This exercise isolates and works the Lateral Deltoids (Side Shoulder) without the momentum normally associated with free weights. You will work the muscle incredibly hard without the wear and tear on the joints.

External Rotation (Up) With Tube Bands

External Up Rotation With Tube Resistance Bands is an amazing way to target the Rotator Cuff Muscles with a unique angle. The Rotator Cuff Muscles are greatly responsible for Shoulder health, so you want to keep them strong and healthy. Training the Rotators with bands is optimal since they do not produce momentum, a common cause of injury.

Seated High Row With Tube Bands

The Seated High Row With Tube Resistance Bands is an amazing exercise for Isolating and working the Posterior Deltoids (Rear Shoulder Muscles). Many people find this exercise more effective than Standing High Rows because your body is stabilized in a seated position, which prevents use of other muscles to help in the exercise.

Abs

Kneeling Abs Crunch 2 With Tube Bands

Grip each side of the band, right above the clips or handles. Kneel down about 2 feet away from the door, facing the door. Hold your hands close to your forehead and position your arms so that your elbows are about 6 inches apart and facing down. Keep you knees bent with your buttocks touching your heels.

Bicycle Abs Crunches With Tube Bands

Add some more difficulty to your Bicycle crunches by doing Bicycle crunches with Tube Resistance Bands. In a regular Bicycle Crunch your legs are not challenged as you “Pedal”. Using tube bands is a perfect addition because they create gentle and smooth resistance which adds to the intensity, works the muscles harder and burns more calories.

Accordion Crunches

Fasten an ankle strap around the bottom of each foot (with the ring on the bottom of your foot), and lie on your back. Move far enough away from the door so that the band is beginning to stretch. While keeping your legs straight, lift your feet about 6 inches off the floor. Place your arms back so that your elbows are resting on the floor even with your shoulders.

If you are in need of some Resistance Bands, TRX trainers, Tube Resistances bands or more check our range out! https://powersupps.com.au/brand/myopure/

For detailed demonstrations and to see how each exercise is done watch the Power Supps Facebook and Instagram. You can also send us an email at info@powersupps.com.au or message us on the social media platforms as well.