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
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
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
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
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
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.
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