Arnold Schwarzenegger’s Full-Body Resistance Band Workout

If you have a set of resistance bands that haven’t seen the light of day since the end of the covid lockdown, but want to get in a full-out, full-body muscle-building session, Arnold Schwarzenegger has a workout for you.

Before we get to it, let us warn you against underestimating the resistance band. Used in the right way, it can pack a muscle-building punch. For his resistance-band workout, which was first dropped in his latest newsletter, Schwarzenegger uses ‘drop sets’ to maximise your efforts and muscle mass.

‘This workout uses something called mechanical drop sets to challenge your muscles in less time and with fewer exercises,’ says Schwarzenegger. ‘This type of drop set means you start with a harder version of an exercise (using bands) and then shift to something not quite as challenging without rest. The combination will leave your muscles pumped and your heart exhausted.’

That results in less time wasted and more high-effort work. Grab a set of resistance bands and get going.

---

The Workout

Schwarzenegger recommends: ‘Before you begin this workout, please do a quick warm-up to get your muscles ready. Perform the three-exercise pairing as a tri-set. That means do a set of each exercise with the same listed number (1A, 1B, and 1C, for example) and rest as little as possible. Once you do all three exercises, rest for 2-3 minutes, and then repeat the tri-set again. Don’t move on to the next group of three exercises until all sets are completed. No band? No problem. Just do the workout without the resistance band exercise. The workout will be a little shorter but still incredibly challenging.’

Superset 1: 4 sets and 2-3 minutes rest

1A. Resistance Band Squats x 10-12 reps

Loop the band underneath your feet and hold on either side of your legs. Standing tall, keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor. Push explosively back to standing.

1B. Bodyweight Squat x 5-20 reps

Stand tall, keep your chest up and sink your hips back with your core tight before bending your knees to drop your thighs until they are at least parallel to the floor. Push through the heels, back to standing.

1C. Wall Sits x 20-30 seconds

Lean against a wall. Walk your feet away with your back supported and your knees at a right angle, in line with your hips. Your heels should be under your knees. Hold for the full 20-30 seconds.

Superset 2: 4 sets and 2-3 minutes rest

2A. Resistance Band Press-up x 10 reps

Make regular press-ups more challenging by crossing a band across your back and looping your thumbs through each end. Assume the press-up position. Lower yourself, then press up, hard – pushing explosively against the extra resistance of the band to activate more muscles in your upper body.

2B. Press-ups x AMRAP (as many reps as possible)

Assume the high plank press-up position. Lower yourself with the elbows below the shoulders. Push explosively back to the beginning position. As fatigue sets in, don’t compromise the plank position and keep your core locked.

2C. Chest Elevated Press-ups x 10-20 reps

Assume the high plank press-up position with your hands on a box. Lower your chest to the box with your elbows below your shoulders and then press up.

Superset 3: 3 sets and 2-3 minutes rest

3A) Banded Deadlift x 10 reps

Begin with the band looped under your feet and held a your sides. Send the hips behind the heels with a flat back as if you are ‘shutting a car door’. Push through the heels and lock out the hips, back to standing.

3B) Single-leg Hip Raise x 8-12 reps each side

Lie on your back with one leg bent and foot planted on the floor, the opposite leg straight and foot flexed. Push through the supporting leg so your hips raise and your body hits a straight line from your shoulders to your knee. Reverse the movement with your body returning to the floor and repeat.

3C) Two-legged Hip Raise x 10-20 reps

Lie on your back with both legs bent and feet planted on the floor. Push through the feet so your hips raise and your body hits a straight line from your shoulders to your knees. Reverse the movement with your body returning to the floor and repeat.