Bungee training: how to build your whole body?

In this program, the elastic is an essential training accessory. Not only does it take up little space and is easy to store, but it is also very versatile. Both used to complement a training traditional bodybuilding, or alone in main training, it allows a real work in resistance.

Muscle exercises with elastic improve physical performance as well as gain speed, strength and muscle power. During exercises with elastic, all the muscles work, those of the upper body (triceps, pectorals, shoulders, back) as well as the lower body (glutes, ischios, quadriceps).

Your training with rubber bands

• This weight training with rubber band is designed over 3 days and combines 3 different routines to work each muscle over the week.
  
  
• Very easy to do, you just need to have it at home or buy a training elastic. To change body weight, there are a large number of exercises with a rubber band of bodybuilding. Recommend rest every other day.

Also read: Weight training elastics with door attachment

Day 1: Lats / biceps / abs

Backbones

• Band squat row: 4 sets of 15 reps

This is a very good back exercise with elastic for warming up that combines the legs with the upper body. The back is flat and sheathed during the entire movement.

• Band close Grip pulldown: 4 sets of 15 reps

Vertical pull-ups primarily work the lats and biceps. Make a movement in the total amplitude guarantees the effectiveness of this back exercise with elastic.

• Band one arm twisting seated row: 3 x 2 sets of 12 reps

Complementary to vertical pull-ups, one-arm horizontal pull-ups target the latissimus dorsi. A slight rotation can also solicit the obliques.

• Band good morning: 4 sets of 15 reps

The lumbar area must be reinforced because it is this which, together with the abdominals, guarantees good stability of the bust. Keep your back flat and your knees slightly bent.

• Band kneeling one arm pulldown: 3 x 2 sets of 12 reps

After the vertical and horizontal pull-ups, this exercise effectively completes the work of the back muscles. The right amplitude makes it possible to solicit all the muscles of the back.

Biceps

• Band alternating biceps curl: 4 sets of 15 reps

After a good pre-fatigue of the biceps following the work of the back muscles, standing curls are effective. With this biceps exercise with rubber band, the elbow is fixed and the external rotation of the wrist guarantees total contraction.

• Band Concentration Curl: 3 x 2 sets of 12 reps

Among the exercises with elastic, the one-arm isolation exercise allows you to concentrate the work. The foot sets the length of the elastic which determines the intensity of the effort. The elbow resting on the knee secures the arm.

• Band one arm overhead biceps curl: 3 x 2 sets of 12 reps

Working in standing isolation with the elbow at shoulder height increases the contraction of the biceps and therefore the intensity of the exercise.

Abs

• Band jack knife sit up: 4 sets of 15 reps

On a low attachment point, place the elastic at the level of the ankles and perform crunches by raising the knees Keeping the chin towards the chest guarantees the correct positioning of the back for this exercise.

• Band kneeling twisting crunch: 3 x 2 sets of 12 reps

On a high attachment point, grab the handles at shoulder level. Then, tilt the bust by performing a rotation. Alternate left and right. This ab exercise with elastic works very well for the obliques.

Also read: Top 12 exercises for standing abs

Day 2: Quadriceps / hamstrings / calves

Quadriceps

• Band Squat: 5 sets of 20 reps

This thigh exercise with rubber band is the basis for strengthening the thighs. Head up, flat back, thighs descend to a horizontal position before rising.

• Band single leg split squat: 3 x 2 sets of 12 reps

The back lunges help strengthen the quadriceps with accentuated work on the glutes. The bust remains vertical and the abdo-lumbar area is sheathed during this gluteal exercise with elastic.

• Band step-up: 3 x 2 sets of 12 reps

Like all exercises dedicated to working the thighs, step-ups also solicit the cardio-respiratory system in addition to being effective as a gluteal exercise with elastic. Keeping your torso straight throughout the movement guarantees that the muscles of the thighs and glutes are properly solicited.

Hambone

• Band straight back stiff leg deadlift: 5 sets of 15 reps

In order for this exercise with elastic to target the posterior part of the thigh, it is essential to move the pelvis back with a slight bend in the knees. The back remains flat and sheathed during this exercise hamstring with elastic.

Calves

• Band two legs calf raise: 5 sets of 15 reps

To complete the leg work, don't neglect the calves. Permanently solicited during all standing activities, strengthening the calves is useful. Standing with the elastic placed under your tiptoes, tension yourself on the elastic without bending either your knees or your arms.

• Band single leg calf raise: 3 x 2 sets of 12 reps

Isolation work on one foot increases the intensity of the work by distributing the weight on a single calf. Using a step allows for greater amplitude for increased calf activity.

Find out more: The best bodybuilding exercises with rubber bands

Day 3: Pectorals / shoulders / triceps

Pectorals

• Band close grip Push up: 5 sets of 15 reps

Push-ups are a staple when it comes to strengthening the pecs. Performing this pectoral exercise with the rubber band increases the intensity. Place the elasticover your upper back and using your hands adjust the length for the correct resistance.

• Band alternate incline chest press with twist: 3 sets of 20 reps

On a fixed point at mid-height, tie a knot at the point of attachment. Then, alternate the extension of the arm without moving the bust.This bodybuilding exercise can also be performed bilaterally

• Band one arm twisting chest press: 3 x 2 sets of 12 reps

For this exercise, on a low fixed point and in a seated position, grab the rubber band with one hand and perform a unilateral press. The good sheathing guarantees the stability of the bust and the good work of the pecs.

Shoulders/traps

• Band behind neck shoulder press: 3 sets of 15 reps

The elastic placed under the feet allows the vertical press for an exercise that targets the shoulders. The anterior part of the shoulder is the one that is the most stressed. Sheathing is essential for perfect execution.

• Band front raise: 3 sets of 15 reps

Front raises target more the middle part of the shoulder. This complex joint requires different specific exercises for harmonious shoulders.

• Band front lateral raise: 3 x 2 sets of 12 reps

On a low fixed point, one-arm lateral raises favor a good concentration of the movement. It is essential that the arm points upwards and not backwards. Once the hand has passed slightly past the shoulder, come back down, slowing down the movement.

• Band reverse fly: 3 sets of 15 reps

The posterior part of the shoulder must also have its own specific routine. On a fixed point at shoulder height, grab the handles and pull up backwards, keeping your arms straight. The lower back is flat and sheathed.

• Band shrug: 3 sets of 15 reps

Although part of the back muscles, the traps can be trained with the shoulders. Indeed, being strongly solicited during the developed and elevations, this exercise makes it possible to accomplish the work of the trapezes. The elastic is placed under the feet and then, shrug your shoulders keeping your arms straight.

• Band upright row: 3 sets of 15 reps

Finish the work on the shoulders with rows. The elastic is placed under the feet in medium tension. Then raise the elbows following the line of the bust until the elbows reach the highest point. Finally, slowly descend.

Triceps

• Band pushdown: 5 sets of 15 reps

• Band side triceps extension: 3 x 2 sets of 12 reps

The isolation exercise with one arm is very effective. The elastic is fixed on a high point, the opposite hand grabs the handle and with the elbow at the level of the shoulder to perform an extension of the arm . The elbow remains fixed throughout the movement for this exercise.

An article to read also: Working on the triceps extension with a rubber band: how to do it?

The best rubber bands for your strength training

Since the model of elastic bands you will use will play a key role in your progress, we recommend the Superhuman Fit Resistance Bands, especially because they offer 5 different levels of resistance.

The variable straps range from 5 to 75 kg and have an easy and quick to install door anchor. It is ideal for progressing and adapting each workoutto your level.

It's a great alternative for improving muscle definition and strength at the same rate as dumbbells and machines. Super compact and portable, these resistance bands follow you everywhere. Little by little, you will strengthen your whole body!

For more information: My strength training session with a rubber band

In summary

This workout shared with you is a sports routine to adopt to strengthen your whole body with a elastic.

You can do this workout from anywhere with just one accessory. So ready?