30 Min Full Body Resistance Band Workout At Home or Gym


hey guys my name is Christy cache and
today we are going to be doing this band jam to total body workout all you’re
going to need is a mat and a resistant band it’s going to be a really super fun
workout so what we’re going to start off is we are going to do a bicep curl you
can do it one of two ways you can do one foot and we’re going to go in an upward
motion we’re going to go for 15 if you would like more advanced which I’m going
to do we’re going to do both feet going for 15 3 4 good 5 really filling that
resistant engaging that core good should be filling it in the arms really getting
those biceps nice and sculpted 4 3 2 1 good your biceps should be nice and
toned you should really feel the tightness of it next we’re going to go
into a frontal lateral a frontal lateral I’m going to do both feet if you want it
a little easier you can do one feet and you’re just going to go in an upward
motion for 15 2 3 good for you’re really working these shoulder or she should go
a lot of resistance on this but keep going to fill it I do
alright we’re gonna go for 5 more 4 3 2 1
perfect alright so for this move you’re actually going to drop one side and
we’re going to place our foot over and we are going to do a shoulder press for
balance I do both legs this is going to keep this really nice and sculpted but
you’re definitely going to fill it in your back so we’re gonna go an upward
motion we’re going to touch the other hand without the resistant man
we’re going to go for 15 we’re going to do the other side 2 3 4 5 good keep
going really using against that resistance good 5 more 4 3 2 1
alright next we’re going to do the other side place your foot right on top behind
the back and we’re going to go for 15 1 2 got 3 making sure we’re coming all the
way down this is really going to sculpt our back 5 good keep going you should
feel that resistance feels nice and tight good we’re going to go for five
more five four three two one perfect go ahead and stretch it out just
a little bit there nice and loose your arms should be burning a little bit this
is a good thing alright so next we’re going to do the tricep extension so same
thing on the right side we’re going to place our foot to the right you’re going
to put the band behind us and we’re going to hold onto both sides and we’re
going to go in an upward motion this is going to get the tricep you know the
back area where you like it to be really smooth and tone I’m going to go ahead
and go for 20 on this we’ve a 1 we’re going to go straight up making sure the
elbows are really close to the head 2 three holding in that core five good
keep going nice deep breaths should feel it on this tricep extensions we’re going
to go for three more two and one perfect next we’re going to move on to
something that is called rose rose is going to be working your back part nice
and sculpt it you can do it one of two ways for an easier approach you can do
one foot for a harder more advanced approach you can do two feet I want you
to get a little bend in the knees making sure that your knees are over your toe
and we’re going to go to bathroom motion for 1501 to really feel your back almost
pinched good keep going go five more five four three
two one how does that feel so there should be
nice and toned next we’re going to be doing a VP cup that is going to be
working our chest area so what I want you to do is come facing towards me I’ll
be facing towards you and we’re going to go to an upward motion and we’re almost
going to feel a little pinch in the front area we’re going to go for fifteen
so it’s kind of almost like a chest press standing up so we’re going to go
for fifteen nice deep breaths really working against
that resistant man good doing awesome keep going I know you can feel it five
more five four three two one go ahead and roll to the top perfect so your
chest should feel good, your back should feel good now we’re going to go ahead and
implement a little bit of those legs so they’re nice and sculpted so what I want
you to do is we’re going to go into a lunge lateral right as you’re going to
place your left foot front you’re going to go back with the lunge going down and
upward motion for the lateral raises the thing to do an all-over body workout
we’re going to go for 15 ready 1 2 3 good keep going the higher you go the
more your arms are going to look better five more for good three two one
just when you thought we were done we’re going to switch our legs because we got
to get the other leg towed so we’re new same thing we’re gonna switch to alright
go back into a lunge form go to dip low go high
we’re gonna go for 15 ready 1 2 3 ok doing awesome
go get that booty going everybody wants a high booty 5 more 4 3 2 1
great next we’re going to be doing the deadlift the deadlift is really going to
be getting our glutes and hamstrings so what we’re going to do you’re going to
go about shoulder-width apart and you’re going to bend downward we’re going to go
for 20 on this good really filling that hamstring make sure you keep your bag
nice and tight there’s no rolling good good
keep going keep on going
feel that nice stretch right here all right as you come down come up five more
five four three two one perfect all right guys now that we have
our mat out we’re going to go ahead and get on our back and do a little bit of
booty workout so you’re going to grab your band go directly on your back what
we’re going to do open the band we’re going to place one foot upward I like a
little bit more tension so if you want a little bit more resistance go ahead and
tighten it just a little bit what you’re going to do is you’re going to opposite
leg keep your cap up we’re going to raise and we’re going to go for 15 on
each side we’re going to one and two and three good should really feel it in that
booty who doesn’t want a perfect booty. Good we got five four and three good two lot
perfect we’re going to go ahead and stretch that out just a little bit now
that’s a good workout we’re going to do the opposite on the other leg so once
again we’re going to place the band in the middle and we’re going to tighten up
you can do it and we’re going to go for fifteen on the opposite leg we’re
keeping that calf up and we’re going to go for fifteen starting now one and two
and three good really working that booty work against that band you should be
able to feel it definitely in your hamstrings as well good I’ve got five
more five four three two and one good same thing we’re going to go ahead and
stretch it out lifting the cap top perfect next we’re going to go into a
leg press because everybody wants home lives so we’re going to do the same
thing with both legs we’re going to place it upward I want you to go in on
the band you can wrap it for tension we’re going to go for 20 it’s a leg
press so we’re gonna go in and out working against that band good three
four five six good keep it going ladies we want those legs to be sculpted almost
halfway there we’ve got five more five four three two
one we’re going to go ahead and stay in this position and we’re going to work
those ABS so what I really wanted to do is a tuck motion we’re going to come in
really nice and tight and we’re going to do our ABS at a 20 count almost like a
roll really feeling those ABS you feel your lower abdominal doing most of the
work cut starting now for twenty one two
three good keep going for make sure you’re
breathing doing this workout go ahead halfway there we’re go for five
more four three two one perfect go ahead and drop the the bands
we’re going to roll up on that and we’re going to do our last two workouts upward alright so we’re going to pick the band
back up we’re going to do something called the windmill so you’re going to
place both feet shoulder-width apart palms up towards you this is going to be
time we’re going to do it for one minute you’re going to fill those side obliques
it’s well worth the workout ready let’s go should really feel that
outer oblique really make sure you’re going to twist into it keeping those
palms up good well you can feel it I know I do keep going you’re doing great all right
we’ve got 30 seconds left now quit there let’s go hard 20 seconds make sure that core is nice and tight
all right we’ve got ten seconds left there we go four five four three two one
go ahead no that’s quite the workout I’m sure you can fill it in your obliques
but we have one more ab workout we need to get through so same thing we’re going
to put both feet on the band and we’re going to be working our side obliques
but what we’re going to do differently here is I want you to cross these over
so you have a lot of tension here and we’re going to work our sides and we’re
going to go for 20 ready let’s go one two three good this is really getting
those sides everybody wants that coke-bottle frame this will do it to you all right we’re halfway there and we’ve
got five four three two one good all right so we’ve done it one time
now we’re going to take it through a second time you guys are doing great
we’re halfway there but we still got to work so same thing like I said if you
want it a little easier you can do one leg if you want it to I think you can do
two by now you’re busting out we’re going to do those bicep curls those are
going to get those arms nice and tall we’re going to go for fifteen on those
bicep curls palms up really using that tension ready let’s go one two three good getting those arms nice and
sculpted should be able to be feeling this right now I am four three two left
left one right good job the next same thing two legs we’re going
to be doing a frontal this is going to get our underarms nice and toned
we’re going to go for 15 1 2 3 4 good 5 really really work that body making sure
the core is nice and tight we’ve got five left
5 4 3 2 1 okay so what I want you to do is I want you to drop one side I want
you to place your foot on top go ahead and put it behind your back and we are
going to do a shoulder press put those shoulders nice hence the shoulder press
name what we’re going to do the other side for balance almost at a 90 degree
angle we’re going to go for 15 ready 1 2 3
good touching at the top good keep going doing great five four three
on that shoulder pest two and one perfect now we’ve got to do the other
side same thing we’re going to place our left foot on the resistant band yourself
a little leverage and we’re going to go behind the back we’re going to use the
right side for stability and we’re going to go for fifteen one two three make
sure we’re coming down to the 90 degree angle good keep going you’re doing great we’ve got five more five four three two
one perfect next we’re going to do a tricep extension to really get your
underarms nice and cut we’re going to place it behind our head and we’re going
to make sure that we keep our elbows close to our face we’re going to go for
fifteen one two three four five good coming down low really getting that
stretch working that muscle good five four three two one
how do you feel you feel good I know that my triceps are burning a little bit
so we’re going to go ahead and do our rows working that back make sure that
you’re pinching that back so you know you’re doing it right we’re going to go
for 15 I’ll do half in front and then I’ll switch to the other side so you can
see me do ready let’s go one two three should
really feel your back pinching every time so you know you’re doing it
correctly good all right I’m going to go ahead and turn to the side so you can
see me same thing four five more five four
three two one great alright so we have to work that
chest think dang shoulder-width apart we’re going to go for 15-member palms up
and you’re going to go upward working against up band we’re going to go for
fifteen let’s go one two three good keep going guys we’re doing great fill it five four
three two and one I want you to hold it close for a second good how you feeling
all right now we’re going to move on to the lunge to the lateral raise remember
low lunge high raise and we’re going to go down
we’re going to go for fifteen on each side one two good three keep going make
sure you’re going high on those arms good you’re doing great I’m going to go
for five four three two one perfect just when you thought we were done no we’re
switching it same thing we’re going to use our right foot we’re going to lunge
back with our left come up on those raises so up and down let’s go for 15
ready one two three good going down low up high five four three two one
great alright so this one I’m going to turn to my side so you can see as to
what I’m doing and we did do it the dead left this is going to be working those
glutes we’re going to go for 15 on them here we go one up – you should feel that
stretch a nice stretch in the lower hamstrings good coming down keeping that
core nice and tight and we’ve got five left five four three two and one
good how do you feel let’s go ahead and stretch those hamstrings out no they’re
a little four alright next we’re going to do the abduction these are my
absolute favorite they do look funny but they do work
shoulder-width apart and we’re going to go up on our right up on our left we’re
going to go for 20 ready let’s go one two yes it looks funny but yes it’s
amazing good really get your hips nice and tight sculpt out those glutes love
this workout we’ve got five four three two one
perfect all right guys now we’ve got to go back on our back we got to get that
booty going so we’re going to do the same thing the
single leg bridge that we did before the right leg up for more advanced
tight-knit I think everybody could tighten it we’re going to go for 15
going off that cap ready one two three really be able to fill that that glute about 5 more 4 3 you’re doing awesome
– and a strong one perfect go ahead and do the same thing with the opposite leg
make sure you got a little bit of tension go and roll it in your hand
we’re going to go for 15 off of that calf ready 1 2 3 everyone fill it I do we’ve got five
left five four three two one perfect now we’re going to go into the
leg press so go ahead and keep your left foot up go ahead and put your right foot
up they’re going to be about shoulder width apart I want you to have a lot of
tension here and we’re going to go for 20 we’re going to come in and come out
for 20 again let’s go one two three four good five good just really working those
quads getting your legs nice and shaped no one loves like days but loves at the
day-after keep going you’re doing great you’ve got five four three two one
alright so now we’re going to go into the ABS because who doesn’t want perfect
ABS we’re going to roll them we’re going to get a little bit more extension and
we’re going to go 420 on this so almost like a rolling motion let’s start one
two three good for for fun your balance here use your body to rule you should
really be feeling it in the lower abdomen good keep going halfway there we’ve got
5 4 3 2 1 good point you go ahead and drop your
band come up let’s do a stretch really stretching out those hamstrings as well
as that stomach alright we’re going to go ahead and roll up the mat we’re going
to do two more workouts and then we’re going to finish with some ply oh you
guys are doing great job all right Justin you thought we were
done pick up the band again all right guys two more ab workouts and
then we are done with the circuit we are going back to our windmills you remember
this guy and we’re going to time it for a minute
this one really gets a going on to make sure that your palms are facing forward
really twisting working those obliques ready let’s go really twisting focusing on that core
nice and strong strong a sexy you’re doing great keep going how you feelin alright we’re halfway
there 30 seconds to go ladies go 20 seconds keep going
finish strong ten seconds five seconds let’s do this three two one
right how do your obliques still I’m feel amazing
alright we’re gonna go ahead and finish off our last movement
go ahead and switch the band so we have more resistance we’re gonna be working
those sides also known as latissimus dorsi and we’re going to go for 20 really working those sides get them nice
and sculpted should be filling it I do we’ve got five four three two one
perfect that’s what we are done with the band we are done just kidding we’re
about to do some piyo but it’s going to be really quick we’re going to 30
seconds of three different plyos so what we’re going to do is we’re going to do
some knee highs we’re gonna do 30 seconds of knee highs and switch into a
lunge lunge switch you guys ready let’s go stay up you got this keep going 20 seconds good ten seconds
good let’s go five seconds how’s everyone’s cardio Phil good alright so
we’re going to go ahead and do a lunge switch and we’re going to do it for 30
seconds let’s take some deep breaths first and almost done here ladies all
right let’s go for 30 seconds you ready do it got 20 seconds left
keep going make sure you’re breathing I need to ten seconds perfect
all right about 30 more seconds we’re going to do something called and explode
pretty much you’re going to use your body float off the ground take a couple
deep breaths then out this is going to finish this so let’s go hard all right
let’s go for 30 seconds Freddie explode good look upward explode 20 seconds ten seconds let’s go alright guys we’re
gonna take some deep breaths and run reach your hands above and below one
more deep breath thank you guys so much for joining me I hope you had an awesome
time at band Jam I’m Christy cash and I’ll see you next time thank you

100 Comments

Add a Comment

Your email address will not be published. Required fields are marked *