5 Days' Worth of At-Home Workouts with 1 NordBench

5 Days' Worth of At-Home Workouts with 1 NordBench

Starting your fitness journey can feel like a huge step, especially when you’re not sure where to begin. What exercises should you do? What equipment is worth it? Here’s the good news: you don’t need a complicated setup to get started—you just need the right tools.

The NordBench is your perfect workout buddy. It’s compact, easy to use, and grows with you as you get stronger. Whether you’re easing into exercise or looking to take your first steps into strength training, this versatile bench makes it simple to build confidence, hit your goals, and feel great doing it—all from the comfort of home. 

To make it even easier, we’ve put together a 5-day workout plan using the NordBench. These routines are designed to meet you where you’re at and help you progress at your own pace.

Day 1: Leg Strength

The Bulgarian split squat is one of the toughest yet most effective bodyweight exercises for your lower body. To determine the starting position, just sit on the edge of the NordBench, choose which leg to elevate then put the opposite leg forward. Then, with your feet shoulder width apart and your feet flat, get your knees bent like on the image above. The starting position also varies whether you want to target the glutes or the quads, but you're going to do the same knees bent action. The resistance in this exercise comes from the elevated position of one leg, which works wonders either for the quads on the opposite leg or the glutes, depending on the position of your feet and back on the descent.

Workout Overview: Build stronger legs and a solid foundation with these exercises.

From: Build Stronger Legs with the NordBench Band System

Warm-Up: Bodyweight squats – 2 sets of 12

Workout Routine

Banded Bulgarian Split Squats: 3 sets of 12 reps per leg

Nordic Curls: 3 sets of 8-10 reps

Standing Leg Curls: 3 sets of 10 reps

Banded Heel Raises: 3 sets of 15 reps

Cool-Down: Forward lunges – 2 sets of 10 reps


Day 2: Upper Body Strength

You can do even more exercises with the NordBench Band System. While the lower body workouts often start with the high plank position (except for the single leg bridge) on the NordBnech, the starting position for upper body workouts often start with your feet flat on the floor with your feet shoulder width apart. You can even work on individual arms by working on the left first then on the opposite arm after. Just make sure your feet are shoulder width apart throughout the entire rep.

Workout Overview: Focus on your chest, shoulders, and arms with these upper-body strength-building moves.

From: Strengthen Your Upper Body with the NordBench Band System

Warm-Up: Elevated push-ups – 2 sets of 12

Workout Routine

Lateral Raises: 3 sets of 10-12 reps

Bicep Curls: 3 sets of 10 reps

Single-Arm Bent-Over Rows: 3 sets of 10 reps per arm

Push-Ups (Standard): 3 sets to failure

Cool-Down: Downward dog stretch – Hold for 30 seconds


Day 3: Core Stability

Getting from one starting position to another on your core workouts is easy on the NordBench. Its pads are designed to carry an enormous amount of weight, so you can fasten your right and left foot with confidence.

Workout Overview: Strengthen your core for better posture and stability.

From: 3 of the Best Core Exercises You Can Do on Your NordBench

Warm-Up: High plank position – Hold for 30 seconds

Workout Routine

Modified Sit-Ups: 3 sets of 15 reps

Russian Twists: 3 sets of 15 reps

Candle Sticks: 3 sets of 15 reps

Cool-Down: Plank, 1 minute


Day 4: Back and Glutes

The starting position of this exercise requires to go on a sitting position with the resistance bands around your waist. Then start thrusting your hips up keeping a straight line from your upper body to your knees. Then slowly lower to the starting position and let your body weight work with the resistance as you maintain proper form.

Workout Overview: Bulletproof your back and build glute strength with these exercises.

From: Bulletproof Your Back and Build Glutes

Warm-Up: Glute bridges – 2 sets of 12 reps

Workout Routine

Banded Back Extensions: 3 sets of 12 reps

Hip Thrusts: 3 sets of 15 reps

Low Rows: 3 sets of 10 reps

Cool-Down: Cat-cow stretch – 1 minute


Day 5: Total Body Strength

Step forward in your fitness journey without leaving home and get a good workout right on your living with the Nordbench. It has everything you need to turn in a challenging home workout routine, whether you're looking to build muscle or enhance your flexibility.

Workout Overview: Sculpt your body with this comprehensive full-body workout.

From: 5 Must-Do NordBench Exercises

Warm-Up: Jumping jacks – 2 sets of 20

Workout Routine

Nordic Curls: 3 sets of 3-5 reps

Back Extensions: 3 sets of 10 reps

Hip Thrusts: 3 sets of 8-10 reps

Cool-Down: Child’s pose – Hold for 1 minute


Bonus Workouts: Landmine Variations with NordBench

Take your workouts to the next level by adding the landmine attachment to your NordBench.

Upper Body Landmine Training Guide: Target shoulders and arms.

Lower Body Landmine Training Guide: Build explosive leg power.

Core Landmine Training Guide: Strengthen your core with rotational moves.

Maximize Your Home Workouts

Whether you're working on leg strength, core stability, or upper-body power, the NordBench offers everything you need to create a gym-quality workout at home.

Reading next

Photo by MART  PRODUCTION: https://www.pexels.com/photo/man-exercising-at-home-8846442/
How to Stay Active Without Leaving Your Home

Leave a comment

This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.