Workout guide

Marko Perunovic / @markoperun
Home workout
exercise guide
36 resistance bands home designed exercise which
you can do anywhere. All you need for your best body.
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Hi guys I’m Marko Perunovic,
I came to idea of creating my first ever guide as many of us have
been locked during this quarantine with the same question “how
to keep working out” .
Most of us didn’t lift heavier then our own body weight since
quarantine started, I’m sure there are so many people that didn’t
train regularly and some totally gave up ! That mean you don’t
have to start training very hard to make progress. If you are used
to gym, you might have feeling that home workout can’t be intense
enough. But that doesn’t mean its impossible to create intense
workout.
Lets get started !
All you’ll need
I want to keep it simple for you guys, so
only propositions to perform and follow
my guide would be set of resistance
bands and door anchor which you can
safely attach to your door.
If you can’t find it in the store next to you,
then you can order yours on Amazon ,
same what I did. You can ask me for help
anytime on my IG @markoperun .
I have ‘’loop’’ style resistance
bands but if you have “handles”
style or both that’s also great. I
highly recommend that you have
a few varying resistances of each
so you can challenge your
muscles with proper technique
or to create each set to be more
difficult . It plays huge role when
we talk about hypertrophy
(building muscle mass).
Resistance bands
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Door anchor

Getting creative
Resistance bands are great and you can do them anywhere ! If you don’t
have good space to use door anchor or if you don’t have one you don’t be
worried. I got you covered ! You can loop them around anything what is
sturdy.
I included so many different exercises in my guide and
absolutely there are so many others that you can include as
well. You shouldn’t be afraid to experiment to try something
new and get creative. I like to play with reps, tempo, rest,
adding extra range of motion, drop sets and sometimes
supersets when I train at home.
Repetition range
Challenge yourself
Im sure you heard that different
rep ranges are good for specific
goal. Low reps 1-5 are good for
strength , 8-12 are great for
hypertrophy , 15+ for muscle
endurance. Thing is that they all
work great for muscle building and
we have to do them all. In this
guide we are using only bodyweight
and overall light resistance so we
will keep reps range high. I keep
these between 12-50reps
depending on the exercise .
I love to lift heavy but I also
appreciate feeling of doing
bodyweight or light resistance. It
can be very challenging and useful
in building muscles if done
correctly. Keep every rep slow and
controlled and focus on the muscle
contraction. When you squat count
3 sec down, 3 sec up. Don’t go
through the motion quickly .
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BACK EXERCISES
1. Bent over band row
Hook your resistance band on
the door anchor low down.
Keep your knees slightly
banded and torso should lean
forward. Keep you core tight
and back straighten. Bring
elbows to your hips while
pulling the band. The focus
should be in your middle back\
lats.
2. Single arm rows
Place the center of the
resistance band under your
foot and hold the ends of the
band in your opposite side.
Bend over and pull the band
straight, leading with the
elbow towards your hips.
Squeeze the back muscles
before lowering your arm then
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BACK EXERCISES
3. Standing hight rows
Hook your resistance band
as high as possible. Stand
as far as you can that your
arms are fully extended.
Keep your torso straighten
and your chest up.
Perform rows so your
hands are slightly bellow
your nipples.
4. Lat pulldown
I don’t have pul up bar or
even a space for lat
pulldown machine so I do
them laying on the floor.
Straighten your hands
then pull down as far as
you can while separating
you hands out wide.
5

CHEST EXERCISES
1. Banded pushups
You can do any pushups
variations (flat if you can
or on your knees) . You can
put your feet on a chair to
make it even more
challenging.
2. Declined peck fly
Keep your hips off the
ground and freeze this
position while you are
performing the exercise.
Keep you elbows slightly
banded and chest
squeezed while performing
the movement.
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CHEST EXERCISES
3. Kneeling chest press
Be in kneeling position
far enough to get a good
stretch in your chest.
Press straight forward
and really squeeze your
chest on the top of the
movement .
4. Upward flies
Stand with your feet
shoulder width apart or
closer. Make a distance
to create proper
resistance. Keep your
elbows slightly bent up
to shoulders level. Focus
on squeezing your chest
muscles all the time
while performing ‘’flies’’.
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SHOULDERS EXERCISES
1. Unilateral flies
Position door anchor low
down. A slight bend in your
elbows while raising your
arm out to your side and
keep position of your arms
higher compared to
forearms . If you want to
make it harder, simply make
more distance.
2. Upright row
Grab resistance band and
put them bellow your feet
to make resistance you
need. Pull the band up to
chest level, flaring your
elbows on the sides. Keep
elbows higher than your
forearms.
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SHOULDER EXERCISES
3. Face pulls
Grab bands, stand far
enough to create a
proper resistance. Keep
your back upright. Pull
your hands to your ears
and your elbows to the
same level of your
shoulders. Hold there to
get good contraction,
then slowly come back to
starting position.
4. Front raises
Stand up straight with a
tight core and flat back.
Begin by lifting your
hands straight up in front
of you with an overhand
grip. Keep elbows slightly
banded all the time.
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TRICEPS EXERCISES
1. Overhead extensions
Position your hand
behind your back, then
extend your arm
straight overhead. Make
sure you elbow is close
to your head. These
exercise work great
seated as well.
2. Single arm
pushdowns
I feel great triceps
contraction in this
exercise . Perform the
movement with neutral
grip and try to squeeze
triceps once you fully
extend your arm. Hold 3
sec at the bottom to feel
the burn.
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TRICEPS EXERCISES
3. Reverse grip
pushdowns
Stand far enough to
create proper
resistance and find right
angle. Extend both
hands down while
keeping elbows tight at
your sides.
4. Close grip push ups
This one can be
challenging! In case you
don’t have strength to
do these you can try
modified from your
knees. The hand
position creates great
impact on your triceps.
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BICEPS EXERCISES
1. Hummer biceps curls
Grab the band with
hands shoulder width.
Keep your elbows tucked
to your waist while lifting
your forearms up. Hold
briefly on the top to feel
strong contraction of
your biceps then release
slowly down .
2. Single arm high curl
This exercise is my
favorite when we talk
about biceps. Position
your elbow a bit higher
compared to shoulder
while standing sideways
so your arm can be
perfectly extended out.
Perform the lift without
moving your elbow.
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BICEPS EXERCISES
3. Lying curls
All biceps exercises are
some variations of a curl
but this angle you
probably didn’t have a
chance to perform earlier.
Lay so you can fully extend
your arms then curl both
arms towards you. You can
put both legs against the
wall if you prefer some
extra stability.
4. Alternating curls
These curls allows you to
really focus on the
contraction as you are
doing one hand after
another. Focus on
squeezing really hard on
the top of the movement.
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QUADS EXERCISES
1. Bulgarian split squats
From a standing position
take a step forward. The
heel of your back foot
should be raised. Keeping
your torso straight, lower
slowly until your back knee
almost touches the floor,
then push back up. Use
resistance band on your
front foot if you need more
resistance.
2. Leg extension
Attach the loop band at
the lowest point and sit
on a chair or bench. If
your legs are long you
might need higher chair.
Loop one of your ankles
and extend your leg
straight in front of you.
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QUADS EXERCISES
3. Heel elevated squat
Elevating the heels we
target quads more
efficient and also it give
us deeper range of
motion. In home
environment we can use
book or anything similar
to help you lift heels a bit.
I keep my stance a bit
close then normal squat,
but otherwise the
movement is identical.
4. Goblet squat
This exercise suppose to
be while using dumbbell
or kettlebell but in our
case we will use
resistance bands. Squat
down until your
hamstrings are on your
calves. At the bottom
position, pause and go
controlled up.
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HAMSTRINGS EXERCISES
1. Good mornings
Thats great exercise for
hams if done correctly. Stand
on the band and wrap it
around the back of your neck.
Keep knees in slightly banded
position and your torso
straight, push your butt back
and lower your torso until
your hamstrings feel the
most stretch. Go back to the
starting position allowing
your butt to come forward so
you're not hyperextending
your lower back.
2. Lying hamstring curl
Goal here is to copy position
of laying hamstrings curl
machine. I use pillow to
create a pad under my pelvic
area to have a bigger range
of motion. You can do those
laying flat on the floor if
needed. Wrap your feet and
curl towards your butt.
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HAMSTRINGS EXERCISES
3. Lunges
Lunges can target
different areas of your
leg. If you keep your steps
longer you will target
hamstrings. If you keep
steps shorter you will
target quads. You can do
them as a walking lunges
or at the same spot. If
you feel any pressure on
you knees, reverse lunges
are great option for you.
4. Lying leg press
Here I double up the loop
band and attach one side
to the door anchor. Get
into a position where your
leg is bent , then extend
straight out.
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GLUTES/THIGHS EXERCISES
1. Glut pull-throughs
Step out as far that you
can, put the band around
your hips. Position your
feet a bit wider than your
shoulders. Start with your
legs slightly bent, then
focus on thrusting
forward. Use your butt to
lift your body up and
squeeze your gluts at the
top.
2. Standing push back
Loop the band on the
backside of your knee.
Lean your torso slightly
forward . Press the band
straight back and bent
slightly in your knees to
get full range of motion.
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GLUTES/THIGHS EXERCISES
3. Sitting hip
abduction
Wrap the band around
your knees, sit on the
chair with back straight
and pull your knees
apart.
4. Hip thrust
Start with your shoulder
blades against a bench.
Bent your knees to about
90 degrees, and make
sure your heels are on
the floor. Squeeze your
glutes, lift up your hips,
and hold sec or two and
repeat.
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CORE EXERCISES
1. Knee pull in
Position yourself far
enough to have a space
to straighten your legs
and to have good
resistance. Slowly pull
your knees towards your
chest. Inhale and slowly
lower your legs to
starting position.
2. Kneeling crunches
Here your hands are
just holding the band
but not pulling. Make
sure that crunch is
coming from your core
and not hands or
shoulders.
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CORE EXERCISES
3. Toe touches
Rise your feet up so
your back and legs are
at 90- degree angle.
Crunch your abs and
reach out to touch your
toes then return to
starting position.
4. Knee pull in /
alternating
It's very similar to
normal knee pull in but
only difference is that
legs are alternating.
Slowly pull your knee
towards your chest.
Inhale and slowly lower
your leg before you
start with another leg.
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