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 centres 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 favourite trainers to fill the fitness class-shaped void in your daily routine.
Men's Health fitness director Ebenezer Samuel, C.S.C.S., masterminded this session. If you're trying to follow along at home, you'll need some equipment—but don't worry if you don't have your own personal gym at your disposal. All you need for this total body home workout is a resistance band and a platform to get elevated.
GOWOD's super bands are tear-resistant, stretch and extremely flexble. Thanks to the natural fibres used, they're washable and are skin-friendly.
![Gritin Resistance Bands, [Set of 5] Skin-Friendly Material](https://hips.hearstapps.com/vader-prod.s3.amazonaws.com/1587467381-51tFlyg8v7L.jpg?crop=1xw:1xh;center,top&resize=980:* "Gritin Resistance Bands, [Set of 5] Skin-Friendly Material")
Gritin Resistance Bands, [Set of 5] Skin-Friendly Material
Offering five different levels of resistance, these resistance bands from Gritin offer incremental resistance weights of 10,15, 20, 30 and 40lbs. They're seriously light too, meaning you'll never need to take them out of your gym bag.
Blackroll GOWOD Loop Band - Blue (Strong)
Use GOWOD's Loop band for warming up, mobility and glute strengthening.
Myprotein Resistance Bands
Using over five different resistance levels, Myprotein's resistance bands have hundreds of five-star reviews.
Pepmune Resistance Band / Assisted Pull Up Band for CrossFit, Powerlifting Yoga and Mobility
Unlike some sets of resistance bands, this set from Pepmune incorporates different thicknesses to help you activate your muscles, stretch out sore areas and assist or challenge a range of bodyweight moves like pull-ups, dips and press-ups.
FITFORT Resistance Bands Set
Ready to take your home workout up a notch? This resistance band set comes with a door anchor, handles and ankle strap. This will help you isolate your biceps, triceps and back muscles without a dumbbell or kettlebell in sight.
Bulldog Gear Resistance Bands
Made of 100% seamless latex, these resistance bands from Bulldog Gear are incredibly strong.
.jpg?crop=1xw:1xh;center,top&resize=980:* "Lets Bands Powerband Set Pro")
After a resistance band set? Try this set, from Lets Bands, that will work almost every muscle group in your body.
SYOSIN Non-Slip Exercise Resistance Bands
This hip resistance band will help you target your glutes, abductors and quads during squats, while encouraging razor-sharp form. These are made from premium polyester fabric and latex, for a strong non-slip design.
Decathlon Fitness Fabric High Resistance Band (33 lb / 15 kg) - Black
Lightweight and flexible, this resistance band packs 15kg of resistance for under £10. Perfect if you're on a budget.
TOMSHOO 5 Pack of Resistance Bands for Pull-Ups, Dips, Press-Ups, Stretching and Mobility
Can't decide which weight to go for? Play it safe and invest in a multipack, like this Tomshoo set on Amazon. Ideal for any workout you need to grind through, these will do the job. Plus, there's a handy product guide and door attachment to switch things up.
Get ready to move quickly, though. You'll be tasked with performing each exercise for 30 seconds at a time. "We're gonna work for 30 seconds, then either rest or move on to something else," says Samuel. "We're going to move at a quick tempo, but there will be plenty of recovery built in."
Ebenezer Samuel's Total Body Band Home Workout
The Warmup
- Cat-Cow
- Childs Pose with T-Spine Rotation
- Squat with Rotation
- Hip Airplane
The Workout
Lower Body Superset - 3 sets of 30 seconds on, 30 seconds off
- Staggered Stance Good Morning (Right and Left)
- Wall Sit with Band Around Knees
Upper Body Superset - 3 sets of 30 seconds on, 30 seconds off
- Seated Half-Iso Row
- Seated Biceps Preacher Squeeze Curls Count-3up Reps
Push-Pull Superset - 3 sets of 30 seconds on, 30 seconds off
- Banded Pushups
- Elevated Skullcrushers
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Brett Williams, NASM-CPT, PES, a senior editor at Men's Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
