NT Loop - Full-body Home Workout for Beginners

Full-body Workout for Beginners at Home with NT Loop Resistance Bands

In order to help you make the most out of your time, and ensure you maintain long-term, sustainable results; here are a few key points and guidelines for properly using this workout:

Rest

  • Perform the exercises designated with a or b as paired sets. Completing 1 round of the
    exercises in a paired set or tri-set is considered 1 set.
  • Rest as little as needed between exercises in a given paired set.
  • Rest 1 to 2 minutes between each round of a given paired set. 

Reps

  • Focus on the technique of each exercise, and use deliberate control on each rep.
  • Maintain strict form without cheating by using additional movements or momentum.
  • Mentally focus on the working muscles in each exercise.
  • Do the concentric (lifting) portion of each rep at a normal tempo, and maintain control
    during the eccentric (lowering) portion.

Weight/ Band Resistance Level
Use a weight load/ resistance level that allows you to maintain proper control and technique while leaving you able to perform 2 to 4 more reps than what is indicated in the workout.

Work Around—Not Through—Injuries and Limitations
Your number one goal when using any fitness program is to avoid hurting yourself. If an exercise causes pain or discomfort beyond the sensation associated with muscle fatigue, use an alternative exercise that doesn’t hurt that targets the same muscle group. Not every exercise movement is for everybody. There are plenty of movements in our exercise database to choose from.

The Workout

1a. NT Loop One-Arm Row: 2 sets x 15-20 reps per side
1b. NT Loop Calf-resisted Squat: 2 sets x 12-20 reps
Rest 60-90 seconds before repeating the next round.

2a. Push-up (assisted or incline): 2 sets x 12-20 reps
2b. NT Loop Waist Resisted RDL: 2 sets x 12-20 reps
Rest 60-90 seconds before repeating the next round.



3a. NT Loop Triceps extension: 2 sets x 12-20 reps
3b. NT Loop Horizontal Biceps Curl: 2 sets x 12-20 reps
3c. NT Loop One-Arm Side Shoulder Raise 2 sets x 12-15 reps each side
Rest 60-90 seconds before repeating the next round.



4a. NT Loop Tight Core Rotation: 2 sets x 10-15 reps each side
4b. NT Loop Waist-Resisted March with Dumbbell Carry 2 sets x 1 min (as many reps as possible
in that time)
Rest 60-90 seconds before repeating the next round.

 

Omit the skip and sprint shown in this video:

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