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.
“One resistance band, that’s all you need,” says Samuel. “If it’s looped that’s better, but it doesn’t have to be. It does not have to be too heavy because we’re going to find some creative ways to use whatever level of resistance band you have—in fact, if it’s too heavy in this workout you might regret it.”
You’ll also need something to anchor your resistance band. Samuel uses an ottoman, but you’ll be well-suited with a couch, table, or any other heavy piece of furniture.
Ebenezer Samuel’s Total-Body Muscle-Building Resistance Band Workout
Warmup
Cat-Cow
Child’s Pose Thoracic Reach
Lat Opener
Spider-Man Lunge
Workout
Legs Superset – 3 sets
Double-Explode Split Squat (R) – 30 seconds
Double-Explode Split Squat (L) – 30 seconds
Banded RDL – 30 seconds
Rest – 30 seconds
Back Blast – 3 sets
Row Hold – 10 seconds
Half-Iso Rows – 20 seconds
Standard Double-Arm Row – 10 seconds
Rest – 20 seconds
Chest Blast – 3 sets
Banded Pushup – 30 seconds
Banded Hollow Fly – 30 seconds
Rest – 30 seconds
Biceps Curl Superset – 3 sets
Pike Position Seated Half-Iso Curls – 30 seconds
Standing Biceps Curl Halfway Pause Countup – Up to 30 seconds
Rest – 30 seconds
Triceps – 3 sets
Half-Iso Lying Skullcrushers – 30 seconds
Half-Iso Skullcrusher/Pressdown Hybrid – 30 seconds
Half-Iso Lying Pressdowns – 30 seconds
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
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Want some more workouts from Samuel? Check out his New Rules of Muscle program on All Out Studio.
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