Ebenezer Samuel Resistance Band Drop Set Full-Body Home Workout

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

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Men’s Health fitness director Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program on All Out Studio, hosted the most recent session. This “fun and fast” session uses multiple drop sets and a tough core move to finish off.

All you need for the routine is some room to work, a resistance band, and an sturdy anchor point for your band. Don’t have one handy? Check out this set from WODFitters.

Ebenezer Samuel’s Resistance Band Drop Set Workout


Bear plank raises series – 2 30-second intervals per side

Spiderman lunge to T-spine rotation – 1 minute


Pull Superset – 3 sets

Bent Over 3-second paused rows – 25 seconds

Bent-Over Half-Iso rows – 25 seconds

Rest – 20 seconds

Push Superset – 3 sets

Resistance Band Pushups – 25 seconds

Paused Pushups – 25 seconds

Rest – 20 seconds

Legs Superset – 3 sets

Bodyweight Paused Squats – 30 seconds

Alternating Reverse Lunge to Knee Drives – 30 seconds

Rest – 20 seconds

Two-Position Pallof Press

Front to Overhead – 40 seconds each side

Front to Overhead – 30 seconds each side

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.

Men’s Health


Want some more workouts from Samuel? Check out his New Rules of Muscle program on All Out Studio.

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