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Elastic / Resistance Band Training
Elastic Beast
Resistance-band strength training.
ebookAll levelsStrength BandsFloss Bands
A complete resistance-band routine — band levels and tension, a full library of band exercises with demonstration videos and per-level rep guidance, and beginner, intermediate, and advanced workout programs. These are advanced-level demonstrations: everyone must start at their own pace — take your time, don't rush, and stay in control. Exercise with caution at your own risk.
What you'll learn
- •Choose the right band level and adjust tension safely
- •Perform a full library of band exercises with correct form
- •Train every major muscle group with resistance bands
- •Follow structured beginner, intermediate, and advanced programs
Benefits
- •Joint-friendly strength and activation
- •Train anywhere with minimal equipment
- •Video demonstrations for every exercise
- •Clear progression from beginner to advanced
Requirements
- •A set of resistance (Strength) bands
- •Optional floss bands for grip and mobility work
- •A sturdy anchor point such as a pull-up bar post
Curriculum
24 lessons
Foundations
Exercises
1Shoulder Warm-Up🔒2Shoulder Warm-Up 2🔒3Rotator Cuff🔒4Front Raises🔒5Standing Biceps Curl🔒6Hammer Curl🔒7Standing Triceps Extension🔒8Squat Concentration Curl🔒9Seated Curls🔒10Triceps Push-Down🔒11Back Row Double Arm🔒12Back Row Single Arm🔒13Band Pull-Apart🔒14Lat Pull-Down🔒15Shrugs🔒16Upright Row🔒17Band Deadlift🔒18Band Step Ups🔒19Side Bends🔒20AB Twists🔒21Band Leg Raises🔒22Band Calf Press🔒
Workout programs
Beginner
Beginner
- Monday: Shoulder Warm-Up 4x2 min (each side), Triceps Extension 4x15, Standing Biceps Curl 4x15, Band Step-Ups 4x10 (each side)
- Wednesday: Triceps Push-Down 4x10, Lat Pull-Down 4x15, Calf Press 4x15, Double Arm Row 4x10
- Friday: Upright Row 3x10, Shrugs 4x20, Hammer Curl 4x15
Intermediate
Intermediate
- Monday: Shoulder Warm-Up 4x2 min (each side), Dead Lift 4x20, Triceps Extension 4x20, Standing Biceps Curl 4x20, Band Step-Ups 4x10 (each side)
- Wednesday: Shoulder Warm-Up 4x2 min (each side), Triceps Push-Down 5x25, Lat Pull-Down 4x25, Calf Press 5x30, Double Arm Row 4x25
- Thursday: Shoulder Warm-Up 4x2 min (each side), Seated Curls 4x20, Front Raises 4x20, Step-Ups 4x15 (each side)
- Friday: Upright Row 4x20 (each side), Shrugs 4x25 (each side), Hammer Curl 4x20 (each side), Single Arm Row 3x20 (each side)
Advanced
Advanced
- Monday: Shoulder Warm-Up 4x2 min (each side), Dead Lift 5x25, Triceps Extension 5x25, Standing Biceps Curl 5x25, Band Step-Ups 4x20 (each side), Front Raises 4x15
- Tuesday: Upright Row 4x20 (each side), Squat Concentration Curls 4x25 (each side), Hammer Curl 4x20 (each side), Standing Biceps Curl 4x20 (each side), Muscle Band Variation 2 4x50
- Wednesday: Shoulder Warm-Up 4x2 min (each side), Triceps Push-Down 5x30, Lat Pull-Down 5x30, Calf Press 5x40, Double Arm Row 5x30
- Thursday: Shoulder Warm-Up 4x2 min (each side), Seated Curls 4x20, Front Raises 4x20, Step-Ups 4x15 (each side)
- Friday: Upright Row 4x20 (each side), Shrugs 4x25 (each side), Hammer Curl 4x20 (each side), Single Arm Row 3x20 (each side), Muscle Band Variation 2 4x50