Take On the Resistance Band Workout Anywhere

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 centers 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 favorite trainers to fill the fitness class-shaped void in your daily routine.

Men’s Health fitness director Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program on All Out Studio, hosted the most recent session. To shake things up (and because the weather was ideal), Samuel took his workout outside to his backyard for an upper-lower body split, broken out into supersets. If you want to do that yourself, get out and enjoy the space—you’ll just need a mat, if you don’t feel like getting grass stains or kneeling on gravel or concrete, and a resistance band.

Ebenezer Samuel’s Outdoor Resistance Band Workout


Adductor Rock Back to Alternating Thoracic Rotation – 30 seconds per side

The Workout

Superset 1 – 3 sets

Bent-Over Banded Half-Iso Rows – 10 to 12 reps

Romanian Deadlifts – 40 seconds

Superset 2 – 3 sets

Pushup Iso Holds to Reps Countdown Series

Banded Monster Walks – 40 seconds

Kneeling Two-Step Curls – 2 to 3 sets of 10 reps

Close Grip Paused Pushups – 2 to 3 sets of 10 reps

Pulse Split Squats – 2 to 3 sets of 30 seconds per side

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.

Men’s Health


Want some more workouts from Samuel? Check out his New Rules of Muscle program on All Out Studio.

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