12-Week Bodyweight & Resistance Band Workout Routine
Bodyweight Circuit (Sun, Tue, Wed, Fri, ~50-60 min)
Purpose: Build strength (slow upper body, lunges) and athleticism (fast burpees, squats, knee tucks).
Structure: 2 rounds, continuous (lower body, then upper body). 15 reps (12/leg for lunges), 45s rest between exercises,
3-4 min rest between rounds.
Warm-up (8 min): Dynamic stretches: Arm circles, leg swings, torso twists, hip openers.
Circuit - Lower Body (Athleticism Focus, Fast Tempo):
- Burpees: 15 reps, step-back (no jump), fast pace
- Prisoner Squats: 15 reps, hands behind head
- Jump Squats: 15 reps, soft landing
- Lunges: 12 reps/leg, slow tempo (3s down, 1s up)
- Seated Ab Knee Tucks: 15 reps, fast
Circuit - Upper Body (Strength Focus, Slow Tempo):
- Diamond Push-ups: 15 reps, 3s down, 1s up
- Incline Push-ups: 15 reps, 3s down, 1s up
- Decline Push-ups: 15 reps, 3s down, 1s up
- Tricep Dips: 15 reps, 3s down, 1s up
- Mike Tyson Push-ups: 15 reps, 3s down, 1s up
- Crawl Out Push-ups: 15 reps, 3s crawl, 1s push-up
Cooldown (8 min): Static stretches: Hamstrings, quads, chest, shoulders, hip flexors.
Resistance Band Strength (Sat, ~50-60 min)
Purpose: Build strength and muscle definition with progressive overload.
Structure: 3 sets, 12-15 reps, 45s rest, no anchor. Slow tempos (3s eccentric, 1s concentric).
Warm-up (8 min): Dynamic stretches + optional Band Pull-Aparts (10 reps).
12-Week Bodyweight & Resistance Band Workout Routine
Exercises:
- Band Chest Press
- Band Bent-Over Rows
- Band Squats
- Band Overhead Press
- Band Bicep Curls
- Band Face Pulls
- Hollow Body Holds (20-30s, 3 sets)
Cooldown (8 min): Static stretches.
100 Burpees + 200 Kick-Ins Challenge (Mon Biweekly)
Purpose: Boost endurance and mental grit (weeks 2, 4, 6, 8, 10, 12).
Structure: 10 sets of 5-10 Burpees + 10-20 Kick-Ins, 45s rest.
Progression:
- Weeks 1-2: 5 sets (50 Burpees + 100 Kick-Ins)
- Weeks 3-4: 10 sets (100 Burpees + 200 Kick-Ins)
- Weeks 5-8: 30s rest or <30 min total
- Weeks 9-12: Add reps or finish <25 min
Warm-up & Cooldown: Dynamic + Static stretches (same as other days).
Rest Days (Mon Non-Challenge Weeks, Thu)
Activity: Full rest or 10-15 min light stretching (hamstrings, hips, shoulders).
Purpose: Joint recovery, hamstring flexibility, upper body fatigue recovery.
Progressive Overload Guidelines
12-Week Bodyweight & Resistance Band Workout Routine
- Increase Reps:
- Wks 1-2: 15 reps
- Wks 3-4: 17-18 reps
- Wks 5-8: 18-20 reps
- Wks 9-12: Cap at 20, adjust tempo
- Increase Rounds:
- Wks 1-2: 2 rounds
- Wks 3-4: 2.5 (lower body only)
- Wks 5-8: 3 rounds
- Wks 9-12: 3-4 rounds
- Slow Tempo:
- Wks 1-2: 3s down, 1s up
- Wks 3-4: 4s down, 1s up
- Wks 5-8: 4s down, 2s up, 1s hold
- Wks 9-12: 5s down, 2s up, 1s hold
- Band Tension:
- Wks 1-2: Medium (15-20lb)
- Wks 3-4: +5-10lb
- Wks 5-8: Heavy (25-30lb)
- Wks 9-12: Max (30-40lb) or reps to failure
- Intensity/Form:
- Train near-failure (1-2 reps shy)
- Full range of motion & band tension
- Pauses at bottom (e.g. Crawl Out Push-ups)
