A resistance tubing circuit moves through exercises back to back with little rest, training strength and conditioning together. This circuit hits the whole body in about 30 minutes.
The circuit
Do each exercise for 40 seconds, rest 20 seconds, and complete 3 rounds with 2 minutes between rounds.
| # | Exercise | Targets |
|---|---|---|
| 1 | Squat to overhead press | Legs, shoulders |
| 2 | Standing row | Back, biceps |
| 3 | Chest press (anchored behind) | Chest, triceps |
| 4 | Reverse lunge with row | Legs, back |
| 5 | Biceps curl | Biceps |
| 6 | Overhead triceps extension | Triceps |
| 7 | Woodchop | Core, obliques |
| 8 | Lateral walk | Hips, glutes |
Progressing
- Use heavier tubing or step further from the anchor.
- Add a fourth round.
- Shorten rest to 15 seconds.
Anchor tubing securely (for example, with a door anchor on the hinge side of a closed door) and check it for wear.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What is resistance tubing?
Elastic tubes with handles, a type of resistance band.
How often should I do this circuit?
Two or three times a week.
Is a circuit good for weight loss?
It burns energy and builds muscle; diet matters most for fat loss.
