Welcome to our 7-Day Resistance Band Workout Program! We're excited that you're here and ready to get back in shape. This program is designed for those of us over 50, and those well into their 70's. Be sure to check out our Fitness and Activities section when you're done here.
We're big advocates of a resistance band workout especially if you're not currently on an exercise routine. Working out with resistance bands will allow you to:
- condition your muscles for growth and strength without the risk of injury
- be able to quickly change the intensity or difficulty of each exercise by moving toward (easier) or away (harder) from the anchor of the bands.
- develop or redevelop muscle memory for exercises to prepare you for weight lifting if you choose to do that later.
Why Start Getting Into Shape with Resistance Bands?
I am in my 60's and had never used resistance bands before. Working out to me was lifting weights and cardio training such as HIT (High-Intensity Training) along with some running and bike riding.
When I had major surgery in 2017 and was rehabbing from that surgery, I started lifting light weights to strengthen my core and back. The surgery was done on my left side to remove a kidney so both core and back were affected and weakened. After a couple of weeks, I realized that I was making things worse. My back pain was more intense. I had to stop working out.
I was introduced to a professional trainer, Dan Shipman of Full Torque Fitness in Largo. FL. Dan specializes in working with golfers. If you know anything about golf, back pain and flexibility is a huge issue. It was just the expertise that I needed.
Dan introduced me to resistance bands and the concept of strengthening areas around my lower back and side to support it while it was healing. Dan got me hooked on resistance bands because I also experienced that my biceps, triceps, chest, and legs were getting stronger too.
Ultimately resistance bands got my body ready to go to the next level, weight training, to add some bulk to my muscles. But I still do some resistance band exercises every week.
If you're just starting to work out again, and especially if you've never lifted weights or regularly exercised before, this resistance band workout is perfect for you.
Consult With Your Physician - Disclaimer - Please Read
Before you attempt to get in back shape at 50 plus, you should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.
Further, we are not licensed physical, fitness instructors. What we share herein is what we do each day for our own benefit. Any information regarding physical activity contained herein may or may not be suited for you or your specific physical or medical condition.
The 7-Day Resistance Band Workout
Below the list of each day's exercises, you'll find videos for each exercise including a warmup and a stretch with the exception of Sunday (Bike Ride) and Saturday (Walk or Run). For those 2 days, you'll just see a video containing a warmup and stretch which you should do before (warmup) and after (stretch) each day's workout.
If, and only if, you have read the above disclaimer proceed to our Resistance Band Workout Program below.
Note- There is a link to a printable version and a button to download this program below.
7-Day Resistance Band Workout ProgramEquipment Needed-
Set of Resistance Bands installed on a door
Cell phone or other timer
Coffee table or chair
Medicine Ball (optional)
Heart Rate Monitor (optional, check with your doctor)
|Sunday - Bike Ride||Monday - Back & Biceps||Tuesday - Abdominals||Wednesday - Chest & Triceps||Thursday - Legs||Friday - Hip Stretch||Saturday|
||Warm Up||Warm Up||Warm Up||Warm Up||Warm Up||Warm Up|
|Bike Ride 7 to 10 miles - Approximately 1 Hour or less||Butt Kicks (30 seconds)||Jumping Jacks (30 seconds)
||Butt Kicks (30 seconds)||Boxing (60 seconds)||Butt Kicks (30 seconds)||3 mile walk/run|
|Stretch||External Shoulder Rotations (10)||Bicycle Crunch (10 each side)||Push Ups (10)||Up/Downs form Knees (5 each side or 10 total)||Butterfly Pose (60 seconds)||Stretch|
|9090 External Rotations (10)||Cross Over Toe Touch (10 each side)||Triceps Push Downs (10)||Squat with Overhead Press (10)||Cross Legged Stretch Forward (60 seconds)|
|Reverse Fly (10)||Heel Touches (10 each side)||Chest Press (10)||Mtn Climbers (30 seconds)||Squats (10)|
|Face Pull to Overhead Press
|Ab Twist with Band (10 each side)||Ab Twist (10 each side)||Jump Squats (30 seconds)||Pigeon Pose (30 seconds each side)|
|Jumping Jacks 30 seconds||Jump Squats (30 seconds)||Up/Downs from Knees (5 each side or 10 total)||Ball Hands to Feet (10)||Frog Stretch (60 seconds)|
||Ball Hands to Feet (10)||Triceps Dips (10)||Sumo Squats (10)||Star Stretch (30 seconds each side)|
|Bicep Curls (10)
||Plank (Hold for 30 seconds)||Medicine Ball Straight Arm Crunch (10)||Exercise Ball Hamstring Curls (10)||Glute Stretch (30 seconds each side)|
|Ball Hands to Feet (10)
||Exercise Ball Crunches
|Flys (10)||Repeat||Hip Flexor Stretch (30 seconds each side)|
|Victory (10)||Repeat||Repeat||Stretch After 2nd Round||Repeat|
||Stretch After 2nd Round||Stretch After 2nd Round|
|Stretch After 2nd Round
THE BIKE RIDE
BACK AND BICEPS
CHEST & TRICEPS