Body Resistance Workouts in 2018

Complete body resistance workouts guide updated for 2018. No outdated bro science BS. You can skip looking around and build REAL muscle with our online course. Pennies compared to a personal trainer and a lot more flexibile.

e. , being able to perform a greater number of repetitions with lighter weight. To achieve the best results, you should perform this program 2 to 3 times per week, but not on consecutive days. Alternative exercises for some of the body parts have been provided to allow for variation in your workout routine. As a general rule, start with about 60 to 70 percent of the maximum amount of weight you can lift one time (i. e. , 1RM)


body resistance workouts


Precor Resistance Training Program #4 – Total Body Workout

Even better: Resistance bands are portable, cheap, and available in many fitness centers. With shoulders rolled back and down, raise arms straight in front of your chest (A). Lower arms (B). Get into a plank position, with hands straddling the band and feet on the right side of the band (A). Grip the handlebars in front of your torso, squeezing legs together (A).

body resistance workouts

Full Body Resistance Band Workout

Even the name sounds technical!. So the language has changed but the activity remains the same. Therefore rest days are as important as the exercise itself. Visible muscle tone is not only a sign of health and fitness; it has become recognised as an attractive attribute that we associate with the wealth and success of the rich and famous. e. improved posture, digging the garden or carrying the shopping etc. Resistance Training can help to maintain bone density and delay this degenerative process.

Due to the fast-paced nature of circuit training, it elevates heart rate and couples cardio and strength training. Perform a set (10 to 15 reps) of the first exercise and move immediately to the second exercise. Available time and current fitness level will determine how many cycles you do, but aim for one to five. Sculpt the arms with this two-in-one exercise. )

Slide your right foot back into your left as you reach the band overhead and return to the starting position. That’s one rep. Do 10 reps with your right leg, 10 with the tip: Keep your abs drawn in tight during the entire exercise, and focus on squeezing your inner thighs together as you slide your foot back into Vanessa 4 of Chest, arms, abs, to do it: Grab one end of the resistance band in each hand and stretch it across your upper back/shoulders (the band should be under your armpits). Bend your arms back in by your sides and then lower. Lower into a lunge, reaching your right hand towards the inside of your left foot you rise out of the lunge, row the band back, pulling the ends of the band to the right side of your body photo]. Your shoulders and torso can twist during the reach and row movement, but don’t let your shoulders round Vanessa 7 of Abs, arms, to do it: Sit with the band looped around your feet, knees slightly bent, holding the ends of the band evenly with your palms facing down back, twisting your upper body to the right as you open your arms (left arm extends up by ear, right arm extends down and out to the side) photo]. Focus on using your back muscles to bend your elbows in by your sides, holding the band with palms facing down your abs in tight, lean your upper body forward, and extend both arms behind your body, keeping your spine naturally arched photo]. Loop the band around the bottom of your right foot and hold both ends evenly with arms bent, palms facing in your hips off the floor and extend your right leg out about 45 degrees (your right knee should be in line with your left) as you both arms overhead photo] this page.

There are those of both who are a little afraid of lifting weights (resistance training). With weight training, my body took shape. If you are uncertain as to which machine I am referring to, or the proper form to use, ask a trainer at the fitness Samples Routines sample routines I have written out here are for those who need a place to start. Give a sore muscle more rest until the soreness goes Workout #1 = 1 Repetitions = 10-15 Log Of This Workout! #2 the same workout as Sample #1. #3 the same workout as Sample #2. If you want, start with the first sample and work your way up.

hay has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is the total body resistance band workout the only equipment required for this routine is one straight long resistance band and while handles are recommended they are not required follow along with me for the standard moves and follow me for some easier modifications if you’re ready to get going yet let’s do it let’s begin by warming up our bodies with a one arm reach plus near a so one arm at a time it’s going to be opposite side arm and knee reaching up now the purpose of this warm up is keep your heart rate up a little bit and at the same time warming up your overall core body temperature making sure to breathe on this one and ideally we’re getting that knee up to around parallel to the ground but if you can’t quite get it that high that’s alright when I can account any repetitions throughout the warm up or today’s workout we just want you to move at a pace that you feel comfortable with and push yourself let’s breathe on this one get a little AB contraction as you bring that knee up and keep breathing four five four three two one zero alright let’s warm up that posterior chain with the pulling of the rope so feet are shoulder width apart sit back weight in your hips I want you to reach out and then pull back on that elbow left then right then left then right keeping good posture back is straight and just pull that imaginary rope every time pulling back with that elbow like like you have a string attached to that elbow and somebody’s just pulling back on engaging those back upper back muscles and those lats on every pull sit back with your weight in your butt and in your legs and you’ll even activate your legs on this one breathe keep moving it’s a good time in this warm up to start thinking about what brought you here today to begin with what is your motivation what are you trying to get out of this workout use it as your fuel to fire your workout keep reaching and pulling back with those elbows right here in three two one zero alright next we’re gonna do a straight leg kick Plus twist okay so we’ll start by putting your arms out to your side parallel to the ground we’re gonna bring one leg up and twist into that leg and we’re trying our best to keep balance depending on how tight your hamstrings and glutes are might be a little hard on this one yeah the first few might be a little shaky and they usually are for us as well now we’re bringing our leg up nice and high but parallel to the ground but don’t feel pressured into quite getting at that high just do the best you can exactly a little bit lower right now yeah and that’s alright or maybe you start low and start to loosen up and get it a little bit higher again not a race on this one this is just an active stretch it’s also gonna help us get our heart rate up a little bit keep breathing keep moving here for just last 10 seconds on this one last warm up move let’s go five four three two one and zero warm up is complete ready to get this thing I’m ready to go or two so let’s go ahead and grab that band now we’re pretty much just can use the same band throughout the course of this workout but if you have different resistance level different strength bands feel free to mix it up that’s right so we’re gonna get started with a combination move we’re gonna do a bent over row plus tricep kickback so let’s go ahead and stand with both feet on your band and depending on the strength of your band you may need to take away slack or add slack so I’m gonna choke up a little bit on this one again depending on your resistance you have to make it work for you then over on a 45 degree angle we’re gonna pull back on our elbows of row and then tricep kickback extend at the elbows reverse it so it’s four parts one two three four that’s it one two three four is a great total body move working your lower body just to help stabilize you as well as your back triceps core all getting hit and working on this one make sure to emphasize all four parts of the move every time one two three four and on that tricep kickback we’re trying to get our upper arm parallel to the ground so we don’t want those elbows pointing at the ground when we do it but instead getting those elbows up nice and high as we pull back again moving at a pace that you feel comfortable with just one set of this one and five four three two one zero break excellent nice movement okay so I’m gonna actually move up and resistance a little bit for the next one moving into a front squat so feet are shoulder width apart lower body movement on this one again getting as much slack as you need go and bring those hands up in to rack position we’re gonna break it the hips first then bend at the knees getting down into those hips and thighs are parallel to the ground and then extending back up making sure to breathe breathing in on the way down and then exhaling on the way up keep those knees out on this one don’t allow them to collapse in keep that back nice and straight and keep your core nice and tight throughout the entire movement now the front squat really puts the extra emphasis and resistance on your quads so you may be feeling some quad burn that’s alright sound purpose that’s how we know it’s working but again that’s why we emphasize and tell you to go at your own pace that’s it they need to switch out and adjust your resistance level feel free to do so let’s do this one for just 10 more seconds room once there you got it fighting through that burn four five four three two one zero all right let’s move into it your upper upper body move next we’re gonna get into a staggered position put that band locked behind your back foot again let’s bring those hands up to a rack position palms are facing forward we’re gonna extend and press straight up keep your back tight core stays tight breathe extend those arms straight overhead breathing in on the way down exhaling on the way up well this has been awesome move it’s a great one for your shoulders triceps core all getting hit on this one moving out of pace it you feel comfortable with but at the same time pushing yourself let’s go think about what brought you here today to begin with what is it what are you working on every repetition do you just that much closer come on fighting through everybody we’re right there burning with your high speed drive let’s go let’s hit this one for last 10 seconds we’re almost there almost there come on four five four three two one and zero good burn speaking of burn let’s burn out that core nuts head to the floor how did you know okay so for this one I’m gonna have my feet up while I wrap that band around both feet and then grab them in the handles here in front of me and I’m actually gonna leave my feet on the ground here so my heels on the ground we’re gonna perform a Russian twist twisting side to side while pulling against that resistance now it’s not your arms moving back right but instead we’re actually pulling and twisting and rotating our core you want to lean back on a 45 degree angle and maintain that same angle throughout so if it’s too easy for you either you’re not leaning back far enough or it’s time to pick those feet up and increase the intensity and vice versa if it’s too hard you can come up a little bit and put those feet down great one for those obliques and your overall core you got it keep pushing keep fight come on you’re a fighter not a quitter let’s see it right here it’s right right here rep by Rep you got it come on we’re gonna stop when we’re done we’re not gonna quit when it hurts let’s hit this one for last ten seconds almost there almost there four five four three two one zero alright come on back onto your feet we’re gonna burn out those shoulders next again Oh lost my handle we’re gonna have our feet shoulder width apart and we’re gonna move into a side race so putting both feet on that band hands are at our side to start palms are facing in we’re going to come up until those arms are parallel to the ground reduce my resistance a little bit there we go and slowly return them back and again you need to adjust your resistance either with a different band or maybe just by using one foot will make it a little easier bunch of little tricks you can do with these resistance bands to make the exercises easier or harder then if s is too easy for you then you can double up and perform the exercise from there again bring those arms out to parallel to the ground and really focus on controlling that dissent as well and keeping those wrists nice and straight we definitely don’t want you curling those wrists up at the top that’s it we don’t want lazy spaghetti wrists now I want to make sure we’re engaging those forearms as well don’t just allow those arms to flop back control it all that lactic acid is kicking in we’re right there with you these last ten seconds come on has to try pushing through that burn we’re feeling it two four five four three two one zero excellent we’re gonna move into a lower body plus arm movement next and I’m gonna do a reverse lunge plus curl and I’m actually gonna do a split squat plus a curl so to make my band a little bit shorter for this one I’m gonna wrap at one time around my foot but totally optional feet start shoulder width apart I’m gonna step back and drop both knees till they’re out of 90 and perform a curl at the same time and I’m dropping back into a 90 degree angle too but I am staying in the split squat stance again ideally you’re dropping both knees until they hit a 90 degree angle and then you’re coming back up trying your best not to allow that knee to come too far over your front foot we’re curling up at the top curling those pinkies in and squeezing our biceps up at the top keeping your core nice and engage throughout the entire movement we’re gonna switch lead legs half way through here definitely burn it out leadly for sure I feel like we’re filling it to a speech I’ve all right thousands maybe millions of us at home feeling that same burn you’re feeling working together here let’s switch sides in five four three two one zero alright same move just give you a couple seconds here to get set up again I’m wrapping that one around my foot make it work for you here we go and begin again stepping back drop and building these two and ninety squeezing those biceps up at the top I love these efficient moves give me so much in in a short period of time breathing in on the way down breathing out on the way up just keep breathing now hold your breath on this one you will regret it whew feeling an arm pump everybody I like it all that blood rushing to your arms must be working here we are nobody said it’d be easy but it will be worth it four five four three two one and zero all right strictly an upper body move next it’s going to grab that band equally on both sides throw those handles back behind you our arms come straight up overhead definitely try not to smack yourself in the face yes with one arm we’re gonna pull down and do a single arm lat pulldown so one arm just stay straight and then that opposite arm you’re pulling down on that elbow engaging your lats as you pull down and squeeze that back muscle adjust your tension as needed yep the more slack you have the easier will be the less slack the harder again anytime we’re doing a roll like this picture somebody’s got a string and they’re pulling down that down on that elbow so you’re not pulling down by your hand but instead let that will be the guide now that only sure you’re hitting the right muscles again half and half splitting each side equally let’s split sides switch sides and 5 4 3 2 1 alright same move arms shoulders back all starting to feel it here definitely we like it only one side of this one keep pushing everybody think about hug good you’re gonna feel when this workout is all said and done that core tight lock them engaged come on here it is you versus you on this one you get that feeling that temptation to hit the pause button of this video remind yourself what brought you here today to begin with what is it what are you looking to achieve and what’s it gonna take to get there come on whoo burn so good yeah burn so good four five four three two one zero whoo hot dogs arms shake loose for a second this next one’s really gonna hit that posterior chain let’s start with our feet shoulder width apart stepping on that band on both sides can even give you a couple different variations for this one we’re gonna do it good morning I’m gonna bring my hands up to Rack position by my chin and I’m actually gonna leave mine right here at my at my waist so I start with a slight bend in your knees pick those hips and drive them back behind you bend over till your upper body is parallel to the ground and then drive those hips forward and squeeze your glutes up at the top so feel that stretch and those hamstrings as you drive those hips back and then squeeze your gluts up at the top Loui that back straight I definitely feel this one she’s beyond it we hope you are too again really emphasize pushing those glutes back behind you like you’re trying to touch your butt to the wall behind you never I’ll help you engage those glutes and hamstrings and keep your head in line with your spine yeah we don’t want your head up or down nope making sure to breathe and this one to breathing in on the way down breathing out and exhaling on the way up so it’s all about that posterior chain feel that stretch notice how we start with a little bend in our knees and we keep that same knee flexion throughout so we’re not going down and turning it into a squat not much left on this one squeeze those glutes at the top every time don’t forget squeeze them squeeze and squeeze them let’s go five four three two one zero all right let those arms relax for just a second they’re not gonna be a bunch of a break moving into a standing twist so from this same position bringing those hands up to your chin bands on the outside of your elbow now we’re gonna twist side to side little bend in those knees don’t have them locked out and we’re gonna just keep it tight and close to our body get those obliques involved get that core involved and twist now depending on your flexibility and your range of motion here you might just be tight little ones 45 degree angle or you might be able to do a full 180 side to side you decide what works for you what feels best for you yep there you do own pace that’s it don’t hold your breath dog keep breathing keep moving you got it getting stronger with every repetition running calories with every repetition getting that much closer to your goal right here come on stronger together everybody come on burn them out burn them out how many can you get and that’s a lot of time period keep those abs tight and engaged don’t just be moving back and forth but instead really focus on contracting those ABS right move with some purpose here ooh move with purpose I like that squeeze and squeeze them here we are four five four three two one zero haha relax those arms for a second the movement we lobe and fly nice so we need that band set up behind your back foot then get into a staggered position try to keep that back heel down on the ground now we’re gonna do a low band fly so homes are up on this one and now we’re gonna pull up and squeeze that chest up at the top nice and controlled so arms are a little out to the side at the bottom and then as they come up you’re gonna squeeze and bring those pinkies together this one’s working your lower chest muscles the pectoris minor and your pectoris major both those chest muscles as well as your shoulders a little bit of biceps but we’re trying to maintain that same elbow Bend throughout for really keeping our biceps out of it forcing our chest your shoulders to do the work actually making sure to breathe you got it one rep right into the next and if you need to switch up that resistance level feel free to do so by using a lighter weight band control that dissent as well this one’s flying by not much left on this one let’s go last 10 seconds we’re almost there come on control that descent four five four three two one zero excellent all right let’s work that lower body next we’re gonna move into a squat so both of us have our feet shoulder width apart on this one but I’m gonna bring my hands up to a rack position and I’m actually just gonna leave my hands right by my side so it’s just a difference in the resistance level off the band your feet are shoulder width apart weight back on those hips and then this time it’s a little bit more of a back squat so now it’s a little more evenly distributed from that first front squat we did so evenly distributed between your quads hamstrings and glutes either way we’re kicking that weight back on our hips every time keeping our feet flat back stays straight knees are out don’t allow them to collapse inwards and ideally again we’re going down into those thighs hit about parallel to the ground or maybe even a little bit below if you can’t quite get that far that’s alright just go as far as you can while maintaining proper form keep your head up and keep your head in line with that spine come on one rep right into the next burning those legs out we feel it too come on let’s go in those legs you’re too tired time to squat with your heart comes all mental it’s all in your head not even physical anymore just keep it moving what do you got right here how much can you get has four tribes how many can you get you versus you fighter not a quitter here it is right here last ten seconds come on get there get there almost there four five four three two one and zero whoo shake those legs out moving to the floor for the next one okay we’re gonna lie down flat on our back so we’re gonna do a lying pullover so this one’s gonna be for your upper back your lats in your chest putting the band around both feet and then go ahead and put those hands down at your side I’m gonna I’m gonna start with my legs up and I’m actually gonna keep my feet on the ground here now we’re gonna pull over keeping both palms down nice and controlled on the way back and breathe again I’m keeping my feet up which is gonna engage and work my ABS throughout totally up to you if you want a little extra credit or if you’re better off with your feet down nice and control pulling back using your lats as well as your chest to pull that band till your arms are almost parallel to your body and then again nice and controlled on the way back either way I want you to focus on keeping that lower back glued to the ground on this one we don’t want a big arch between our back in the ground really put that lower back down making sure to breathe don’t forget to adjust your tension on your band if you need to but feeling if it’s feeling too easy or too hard you can adjust it quick and easy way to do that for this one is it go ahead and bend your knees so again same move just with my knees bent is gonna reduce the resistance level on you decide what’s right for you but we’re almost done here four five four three two one zero okay keeping a similar position for this next one but we only one foot on the band we’re gonna perform a lying leg extension so with one foot on the band go ahead and bring those arms up overhead I’m gonna keep my opposite foot off the ground bring that knee back and then extend your leg and of course again I’m leaving one of my legs here on the ground so this is working both your shoulders as well as your legs band in position and again if you need to make it a little easier on this one you can actually bring your hands in closer to your chin into your chest you decide what’s right for you and your band and resistance level and the length of your band is gonna play a role as well exactly so it just as needed straightening that leg bringing that knee to it it’s around a 90 degree angle and then extending and squeezing that quadricep it’s working your hamstrings as well as your gluts and quad switching legs in five four three two one zero all right I’m gonna sit up and switch legs or switch feet that that band is on very little down time and get right back into it and switch your legs very carefully that’s it try not to let that band slip off easier to wear shoes on this one breathe in at full extension and I still have that opposite leg up working on those ABS at the same time the killer total body move definitely cool easier to find a body part that isn’t being worked on this one tend to name all of them that is just keep pressing keep moving you guys are doing awesome keep it up let’s go that’s it don’t quit when it hurts we’re gonna stop when we’re done come on almost there almost there let’s go last ten seconds on this leg fight through it everybody fight through it let’s go five four three two one and zero boy we’re gonna sit up for the next one and we’re turning over we’re gonna finish with the bang here and we’re gonna do a banded pushup so your setup on this is going to be determined by a strength your band and your ability to do push ups so we’re gonna set up with this band ideally underneath your arms on this one and underneath your elbows I’m gonna do this push up from up on my feet and I made you them from my knees so you decide again what’s right for you the more slack you get rid of that tighter it’s gonna be go and trap the band in between the ground and your hands core stays tight band is up around your upper back and begin breathe ideally we’re in those elbows until they reach about a ninety degree angle and then we’re pressing back up getting full extension we don’t want little baby push ups we’re going all the way down and all the way up that means dropping to your knees or getting rid of your band that’s okay but we’re gonna give it everything we got right here it’s right you’re almost there we’re gonna empty that tank out whatever your all looks like give it right now one wrap into the next squeeze your chest up at the top this is making it a little bit harder at the top by removing that momentum that you usually get in a push up it’s called an accommodating resistance makes it harder up at the top squeeze your chest triceps and shoulders the ABS stay tight come on everybody this is it right here think about what brought you here what are your goals what are you trying to achieve and what’s it gonna take to get there come on let’s go fighting together getting stronger together that’s right let’s go the last ten seconds don’t give up now come on try keep fighting fight fight fight here we are four five four three two one and zero oh I’m burned out nice work everyone you made it excellent work out there thanks and work Claudia Oh whoo all right we’re gonna move into a light cooldown and the purpose of this cooldown is to allow our heart rates to come down and at the same time get gain some extra mobility okay we’re gonna start with an upright external rotation so let’s go and get both of those elbows 29a degree angle and up out at our sides rotate those hands back so that stretch in your shoulders and then forward just rotating at a 90 degree angle we did a lot of shoulder work today and this is just an opportunity to loosen them up and do some recovery work oh this feels nice pulling back on those hands every time getting them back as far as you can keeping those elbows elevated excellent it’s that time of the routine where you can take a second here to be proud of what you’ve achieved so far today all right on this last one we’re gonna pull those hands back and hold just hold hold hold ooh barn so good keep those elbows up arms out hold it hold it hold it pulling them back 4 5 4 3 2 1 0 shake em loose ahh ok we’re moving through the floor we’re gonna work on our hips next rahama we’re gonna do a 90 90 stretch so both knees are gonna be at a 90 degree angle we’re gonna try our best to sit up now if you need to and you’re cramping you can lean back a little bit to take off the resistance or if it’s a little too easy for you here you’re not really feeling any stretch you can transition into a pigeon therefore you can pull in your one foot and then lean forward on that leg bringing that heel to your hip flexor you decide which one of these variations is appropriate for you today we’re just gonna hold right here and breathe excellent big deep breaths in and out holding on this side 4 5 4 3 2 1 0 we’re gonna switch sides Naxal again either into that 90 90 good posture up feeling those hips engaged and stretching and if you’d like to pull in that one foot and you then transition into a pigeon great one to loosen up your hips your piriformis a little hip flexor Oh getting hit with this and I like these mobility moves that hit more than one body part at the same time again all about efficiency especially when you’re working out at home mm hmm trying to get as much in a short period of time we have a tendency to neglect certain body parts we workout at home so that’s it well and anywhere really of course is true that’s true well yeah recovery isn’t always the sexiest thing you can do is now a lot of times people overlook it but it’s so necessary here are on three two one zero all right coming back up we’re gonna transition to a little yoga inspired move next we’re gonna do a cat cow so come on to all fours for the next one we’re gonna go back and four so let’s go ahead and start with the cat so bringing your back up pulling from the middle of your back bringing your chin in to your chest look at somebody’s got a string pulling from the middle of your back and then we’re gonna reverse it slowly bringing that sternum to the ground pulling your head up and chin up to the ceiling I usually exhale it in this movement right here yeah good and then let’s inhale as we reverse breathing in and as you again bring that chin in to your chest and pull up in the middle of your back nice and controlled through these transitions let’s go back and exhaling as you bring that sternum down shoulders back head up chin up to the sky the gluts up as well breathe do not hold your breath and let’s go back through one more time bringing that chin hand hold on from the W back you almost feel that spine and vertebrae one by one come into place it’s a nice flow and almost a dance and rhythm to it alright last time sternum to the ground chin up and feel that stretching that’s fine excellent breathe and three two one zero relax and slowly come to our feet we don’t want to pass out here all right we’re gonna finish with the posterior shoulder stretches a classic shoulder stretch good posture shoulders are square bring one arm across and with that opposite side arm we’re gonna pull and hold it now for you and your flexibility that might look like this it might look like this arm all the way wrapped around again just make this stretch your own but it’s just a static stretch we’re just gonna hold this position and breathe you did it you made it through that’s right we’re so proud of you for sticking with us to the end wasn’t easy but it helped will be worth it especially when those results start kicking in and you know other people start noticing it’s all the work that you’ve been doing it’s called consistency that’s it let’s switch sides in three two one zero shake it loose opposite side now you know everybody’s looking for a secret everybody’s looking for the magic formula but let me share it with you right here stay consistent and Trust the process it’s that simple you have to be patient for each coach day after day it’s not gonna come overnight but stick with it and you will get there that’s right that’s it let’s hold it for five four three two one zero boom check it off the list another one in the books you made it nice work out there thank you so much for joining us if you like today’s workout and you’ve been working out with those for a while you’re starting to see some results we’d encourage it you please go check out our patreon page where you can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this workout routine with us today we ask that you give it a big thumbs up and hit that red subscribe button so that you never miss a brand new workout from has fit make sure to check out has fit comm where we hundreds of free workouts just like this one as well as our free complete fitness programs and meal plans and if you are on Facebook Twitter snapchat or Instagram come find a spit and connect with us because we want to connect with you thank you so much for giving us the privilege of serving you today I’m coach Kozak and I’m Claudia and we will see you at your next workout.
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hey guys my name is Christy cache and
today we are going to be doing this bandjam to total body workout all you’re
going to need is a mat and a resistantband it’s going to be a really super fun
workout so what we’re going to start offis we are going to do a bicep curl you
can do it one of two ways you can do onefoot and we’re going to go in an upward
motion we’re going to go for 15 if youwould like more advanced which I’m going
to do we’re going to do both feet goingfor 15 3 4 good 5 really filling that
resistant engaging that core good shouldbe filling it in the arms really getting
those biceps nice and sculpted 4 3 2 1good your biceps should be nice and
toned you should really feel thetightness 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 andyou’re just going to go in an upward
motion for 15 2 3 good for you’re reallyworking these shoulder or she should go
a lot of resistance on this but keepgoing to fill it I do
alright we’re gonna go for 5 more 4 3 21
perfect alright so for this move you’reactually going to drop one side and
we’re going to place our foot over andwe are going to do a shoulder press for
balance I do both legs this is going tokeep this really nice and sculpted but
you’re definitely going to fill it inyour back so we’re gonna go an upward
motion we’re going to touch the otherhand without the resistant man
we’re going to go for 15 we’re going todo the other side 2 3 4 5 good keep
going really using against thatresistance good 5 more 4 3 2 1
alright next we’re going to do the otherside place your foot right on top behind
the back and we’re going to go for 15 12 got 3 making sure we’re coming all the
way down this is really going to sculptour back 5 good keep going you should
feel that resistance feels nice andtight good we’re going to go for five
more five four three two oneperfect go ahead and stretch it out just
a little bit there nice and loose yourarms should be burning a little bit this
is a good thing alright so next we’regoing to do the tricep extension so same
thing on the right side we’re going toplace our foot to the right you’re going
to put the band behind us and we’regoing to hold onto both sides and we’re
going to go in an upward motion this isgoing to get the tricep you know the
back area where you like it to be reallysmooth and tone I’m going to go ahead
and go for 20 on this we’ve a 1 we’regoing to go straight up making sure the
elbows are really close to the head 2three holding in that core five good
keep going nice deep breaths should feelit on this tricep extensions we’re going
to go for three more two and oneperfect next we’re going to move on to
something that is called rose rose isgoing to be working your back part nice
and sculpt it you can do it one of twoways for an easier approach you can do
one foot for a harder more advancedapproach you can do two feet I want you
to get a little bend in the knees makingsure that your knees are over your toe
and we’re going to go to bathroom motionfor 1501 to really feel your back almost
pinched goodkeep going go five more five four three
two onehow does that feel so there should be
nice and toned next we’re going to bedoing a VP cup that is going to be
working our chest area so what I wantyou to do is come facing towards me I’ll
be facing towards you and we’re going togo to an upward motion and we’re almost
going to feel a little pinch in thefront area we’re going to go for fifteen
so it’s kind of almost like a chestpress standing up so we’re going to go
for fifteennice deep breaths really working against
that resistant man good doing awesomekeep going I know you can feel it five
more five four three two one go aheadand roll to the top perfect so your
chest should feel good, your back should feel goodnow we’re going to go ahead and
implement a little bit of those legs sothey’re nice and sculpted so what I want
you to do is we’re going to go into alunge lateral right as you’re going to
place your left foot front you’re goingto go back with the lunge going down and
upward motion for the lateral raises thething to do an all over body workout
we’re going to go for 15 ready 1 2 3good keep going the higher you go the
more your arms are going to look betterfive more for good three two one
just when you thought we were done we’regoing to switch our legs because we got
to get the other leg towed so we’re newsame thing we’re gonna switch to alright
go back into a lunge form go to dip lowgo high
we’re gonna go for 15 ready 1 2 3ok doing awesome
go get that booty going everybody wantsa high booty 5 more 4 3 2 1
great next we’re going to be doing thedeadlift the deadlift is really going to
be getting our glutes and hamstrings sowhat we’re going to do you’re going to
go about shoulder width apart and you’regoing to bend downward we’re going to go
for 20 on this good really filling thathamstring make sure you keep your bag
nice and tight there’s no rolling goodgood
keep goingkeep on going
feel that nice stretch right here allright as you come down come up five more
five four three two oneperfect all right guys now that we have
our mat out we’re going to go ahead andget on our back and do a little bit of
booty workout so you’re going to grabyour band go directly on your back what
we’re going to do open the band we’regoing to place one foot upward I like a
little bit more tension so if you want alittle bit more resistance go ahead and
tighten it just a little bit what you’regoing to do is you’re going to opposite
leg keep your cap up we’re going toraise and we’re going to go for 15 on
each side we’re going to one and two andthree good should really feel it in that
bootywho doesn’t want a perfect booty. Goodwe got five four and three good two lot
perfect we’re going to go ahead andstretch that out just a little bit now
that’s a good workout we’re going to dothe opposite on the other leg so once
again we’re going to place the band inthe middle and we’re going to tighten up
you can do it and we’re going to go forfifteen on the opposite leg we’re
keeping that calf up and we’re going togo for fifteen starting now one and two
and three good really working that bootywork against that band you should be
able to feel it definitely in yourhamstrings as well good I’ve got five
more five four three two and one goodsame thing we’re going to go ahead and
stretch it out lifting the cap topperfect next we’re going to go into a
leg press because everybody wants homelives so we’re going to do the same
thing with both legs we’re going toplace it upward I want you to go in on
the band you can wrap it for tensionwe’re going to go for 20 it’s a leg
press so we’re gonna go in and outworking against that band good three
four five six good keep it going ladieswe want those legs to be sculpted almost
halfway therewe’ve got five more five four three two
one we’re going to go ahead and stay inthis position and we’re going to work
those ABS so what I really wanted to dois a tuck motion we’re going to come in
really nice and tight and we’re going todo our ABS at a 20 count almost like a
roll really feeling those ABS you feelyour lower abdominal doing most of the
workcut starting now for twenty one two
threegood keep going for make sure you’re
breathing doing this workoutgo ahead halfway there we’re go for five
more four three two oneperfect go ahead and drop the the bands
we’re going to roll up on that and we’regoing to do our last two workouts upwardalright so we’re going to pick the band
back up we’re going to do somethingcalled the windmill so you’re going to
place both feet shoulder width apartpalms up towards you this is going to be
time we’re going to do it for one minuteyou’re going to fill those side obliques
it’s well worth the workoutready let’s go should really feel that
outer oblique really make sure you’regoing to twist into it keeping those
palms up good well you can feel it Iknow I dokeep going you’re doing great all right
we’ve got 30 seconds left now quit therelet’s go hard 20 secondsmake sure that core is nice and tight
all right we’ve got ten seconds leftthere we go four five four three two one
go ahead no that’s quite the workout I’msure you can fill it in your obliques
but we have one more ab workout we needto get through so same thing we’re going
to put both feet on the band and we’regoing to be working our side obliques
but what we’re going to do differentlyhere is I want you to cross these over
so you have a lot of tension here andwe’re going to work our sides and we’re
going to go for 20 ready let’s go onetwo three good this is really getting
those sides everybody wants thatcoke bottle frame this will do it to youall right we’re halfway there and we’ve
got five four three two onegood all right so we’ve done it one time
now we’re going to take it through asecond time you guys are doing great
we’re halfway there but we still got towork so same thing like I said if you
want it a little easier you can do oneleg if you want it to I think you can do
two by now you’re busting out we’regoing to do those bicep curls those are
going to get those arms nice and tallwe’re going to go for fifteen on those
bicep curls palms up really using thattension ready let’s go one two threegood getting those arms nice and
sculpted should be able to be feelingthis right now I am four three two left
left one right good jobthe next same thing two legs we’re going
to be doing a frontal this is going toget our underarms nice and toned
we’re going to go for 15 1 2 3 4 good 5really really work that body making sure
the core is nice and tight we’ve gotfive left
5 4 3 2 1 okay so what I want you to dois I want you to drop one side I want
you to place your foot on top go aheadand put it behind your back and we are
going to do a shoulder press put thoseshoulders nice hence the shoulder press
name what we’re going to do the otherside for balance almost at a 90 degree
angle we’re going to go for 15 ready 1 23
good touching at the top goodkeep going doing great five four three
on that shoulder pest two and oneperfect now we’ve got to do the other
side same thing we’re going to place ourleft foot on the resistant band yourself
a little leverage and we’re going to gobehind the back we’re going to use the
right side for stability and we’re goingto go for fifteen one two three make
sure we’re coming down to the 90 degreeangle good keep going you’re doing greatwe’ve got five more five four three two
one perfect next we’re going to do atricep extension to really get your
underarms nice and cut we’re going toplace it behind our head and we’re going
to make sure that we keep our elbowsclose to our face we’re going to go for
fifteen one two three four five goodcoming down low really getting that
stretch working that muscle good fivefour three two one
how do you feel you feel good I knowthat my triceps are burning a little bit
so we’re going to go ahead and do ourrows working that back make sure that
you’re pinching that back so you knowyou’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 doready let’s go one two three should
really feel your back pinching everytime so you know you’re doing it
correctly good all right I’m going to goahead and turn to the side so you can
see mesame thing four five more five four
three two onegreat alright so we have to work that
chest think dang shoulder width apartwe’re going to go for 15 member palms up
and you’re going to go upward workingagainst up band we’re going to go for
fifteen let’s go one two three good keepgoingguys we’re doing great fill it five four
three two and one I want you to hold itclose for a second good how you feeling
all right now we’re going to move on tothe lunge to the lateral raise remember
low lungehigh raise and we’re going to go down
we’re going to go for fifteen on eachside one two good three keep going make
sure you’re going high on those armsgood you’re doing great I’m going to go
for five four three two one perfect justwhen you thought we were done no we’re
switching it same thing we’re going touse our right foot we’re going to lunge
back with our left come up on thoseraises so up and down let’s go for 15
ready one two threegoodgoing down low up highfive four three two one
great alright so this one I’m going toturn to my side so you can see as to
what I’m doing and we did do it the deadleft this is going to be working those
glutes we’re going to go for 15 on themhere we go one up you should feel that
stretch a nice stretch in the lowerhamstrings good coming down keeping that
core nice and tightand we’ve got five left five four threetwo and one
good how do you feel let’s go ahead andstretch those hamstrings out no they’re
a little four alright next we’re goingto do the abduction these are my
absolute favoritethey do look funny but they do work
shoulder width apart and we’re going togo up on our right up on our left we’re
going to go for 20 ready let’s go onetwo yes it looks funny but yes it’s
amazing good really get your hips niceand tight sculpt out those glutes love
this workout we’ve got five four threetwo one
perfect all right guys now we’ve got togo back on our back we got to get that
booty goingso we’re going to do the same thing the
single leg bridge that we did before theright leg up for more advanced
tight knit I think everybody couldtighten it we’re going to go for 15
going off that cap ready one two threereally be able to fill that that gluteabout 5 more 4 3 you’re doing awesome
and a strong one perfect go ahead anddo the same thing with the opposite leg
make sure you got a little bit oftension go and roll it in your hand
we’re going to go for 15 off of thatcalf ready 1 2 3everyone fill it I do we’ve got five
left five four three two oneperfect now we’re going to go into the
leg press so go ahead and keep your leftfoot up go ahead and put your right foot
up they’re going to be about shoulderwidth apart I want you to have a lot of
tension here and we’re going to go for20 we’re going to come in and come out
for 20 again let’s go one two three fourgood five good just really working those
quads getting your legs nice and shapedno one loves like days but loves at the
day after keep going you’re doing greatyou’ve got five four three two one
alright so now we’re going to go intothe ABS because who doesn’t want perfect
ABS we’re going to roll them we’re goingto get a little bit more extension and
we’re going to go 420 on this so almostlike a rolling motion let’s start one
two three good for for fun your balancehere use your body to rule you should
really be feeling it in the lowerabdomengood keep going halfway there we’ve got
5 4 3 2 1good point you go ahead and drop your
band come up let’s do a stretch reallystretching out those hamstrings as well
as that stomach alright we’re going togo ahead and roll up the mat we’re going
to do two more workouts and then we’regoing to finish with some ply oh you
guys are doing great joball right Justin you thought we were
done pick up the band againall right guys two more ab workouts and
then we are done with the circuit we aregoing back to our windmills you remember
this guy and we’re going to time it fora minute
this one really gets a going on to makesure that your palms are facing forward
really twisting working those obliquesready let’s goreally twisting focusing on that core
nice and strong strong a sexy you’redoing great keep goinghow you feelin alright we’re halfway
there 30 seconds to go ladies go 20seconds keep going
finish strong ten seconds five secondslet’s do this three two one
right how do your obliques still I’mfeel amazing
alright we’re gonna go ahead and finishoff our last movement
go ahead and switch the band so we havemore resistance we’re gonna be working
those sides also known as latissimusdorsi and we’re going to go for 20really working those sides get them nice
and sculpted should be filling it I dowe’ve got five four three two one
perfect that’s what we are done with theband we are done just kidding we’re
about to do some piyo but it’s going tobe really quick we’re going to 30
seconds of three different plyos so whatwe’re going to do is we’re going to do
some knee highs we’re gonna do 30seconds of knee highs and switch into a
lunge lunge switch you guys ready let’sgostay up you got thiskeep going 20 seconds good ten seconds
good let’s go five seconds how’severyone’s cardio Phil good alright so
we’re going to go ahead and do a lungeswitch and we’re going to do it for 30
seconds let’s take some deep breathsfirst and almost done here ladies all
right let’s go for 30 seconds you readydo itgot 20 seconds left
keep going make sure you’re breathing.
I need to ten secondsperfect
all right about 30 more seconds we’regoing to do something called and explode
pretty much you’re going to use yourbody float off the ground take a couple
deep breaths then out this is going tofinish this so let’s go hard all right
let’s go for 30 seconds Freddie explodegood look upward explode 20 secondsten seconds let’s go alright guys we’re
gonna take some deep breaths and runreach your hands above and below one
more deep breath thank you guys so muchfor 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. .


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