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30-Minute Workout Routine
using Stetch Bands

The workout routine featured on this page will give you a good all around workout that should last no longer than 30 minutes and only requires that you have access to stretch bands.

The fitness plan consists of a 1-day, 5-exercises regimen that you can perform in order to give your muscles a good workout wherever you happen to be (hotel, office, etc.) and in as quickly as 30 minutes. The muscles targeted are the back (lats), the shoulders (deltoids), the biceps, triceps and forearms as well as the buttocks and quadriceps (front of thighs).

Muscles Targeted by 30 Minutes Workout Routine

Download the .pdf for this
Workout Routine

Back #1 | Back Row
3
Sets
10
Reps
  • Lats
  • Biceps
  • Rear Deltoids
Shoulders #1 | Shoulder Press
3
Sets
6
Reps
  • Front Deltoids
  • Outer Deltoids
  • Triceps
Thighs #1 | Squat
3
Sets
10
Reps
  • Buttocks
  • Quadriceps
Biceps #1 | Biceps Curls
3
Sets
6
Reps
  • Biceps
  • Inside Forearms
Triceps #1 | Triceps Pushdowns
3
Sets
6
Reps
  • Triceps
  • Inside Forearms

Additional Notes

Although 3 sets of repetitions is being proposed for every exercise, you may elect to bring that number down to 2 sets in order to shorten your workouts even more. While training using 2 sets instead of 3 is not ideal it is still beneficial to your muscles.

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