30 Min Full Body Band Workout- TIME UNDER TENSION! Slow Speed, Strengthening Resistance Band Workout
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- Опубликовано: 2 янв 2023
- Welcome to your 30 Minute Full Body Resistance Band Workout (Using TIME UNDER TENSION!)
Today, my friends, you will FEEL your muscles be challenged and activated in a whole new way using the ‘time under tension’ focus.
WHAT IS TIME UNDER TENSION?
This means you are holding your muscles in an activated position for a little longer with each rep. For example, a few seconds pausing on the contraction part, and little slower on the eccentric / downward phase of a movement.
THE BENEFIT?
This technique is shown to have benefits such as breaking plateaus and stopping that ‘going through the motions’ thing that we may get to after doing similar workouts for a long time.
By challenging your muscles under tension in a different way you can also boost strength and awaken muscle fibres, assisting with greater shaping and metabolism boost.
I really hope you like this and feel it working! If you have been doing my videos for a while I honestly think this will open up a whole new array of styles we can use to help you continue to be challenged :-) Plus break up the regular routine tempo!
Let me know if you like this so I can film more, perhaps focusing on specific body parts for TIME UNDER TENSION using the band and/or weights? What do you think?
LET ME KNOW IN THE COMMENTS!
Exercises Included Today:
ARCHERS - upper back & shoulders
BICEP CURLS - biceps
OVERHEAD TRICEP PRESS - triceps
WIDE HALF RANGE SQUATS - legs & glutes
GLUTE LEG RAISES - glutes, legs & leg balance
DOUBLE LEG EXTENSIONS - abs & legs
CRISS CROSS- obliques & abs
Try these effective workouts to compliment this routine:
10 MIN FULL BODY STRETCH USING RESISTANCE BAND : • Full Body Stretch with...
10 MIN FULL BODY STRETCH & RELAX (no equipment) : • *DAY 18 INVIGORATE ||1...
Vanessa Bartlett xx
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✨️Hi Friends! It's been a while, I hope you are off to a wonderful start for 2023 👌 Here to support you in your health and fitness, so reach out if need any help at all! I would love to know how you go with this 'time under tension' focus for this particular band routine🔥👉 You will be challenged a little more this workout even if you are used to my other routines due to the tempo change! Let me know how you go in the comments ✅️😉 Vanessa B xx
You are the leader of the band/bands, Vanessa B! The warm up in the beginning is important; I like the sequence you put together to prepare for the band moves."Time under tension" really changes things up challenge wise and I'm so glad that you emphasize the powerful attributes it has in this amazing video! I feel that slow and deliberate along with the longer holds enables a lighter band or resistance cable to provide substantially more strength gains as opposed to faster, quicker movements. Its like transforming the light band into a heavier band to my way of thinking. Just like you to prove that "tension" can be a good thing and an asset to health instead of a detriment!
Hi Steve 😀 Thank you so much for your comment! Yes indeed, moving the band a little more deliberate can help a lighter one to feel stronger, and hopefully both phases of the movement are felt too 😀🙌 I am so glad you felt all aspects of this one! The control of the movement is really emphasized and well done on embracing this 👏👏👏👏👏👏👏👏 Excellent work as usual! Hope you revisit this one as you like 🏆💯 Let me know if you need any help ok!
@@Vanessabhealthtv Thanks for your reply! I love using bands, as well as resistance cables and you have been an invaluable source of knowledge, innovation and inspiration that has helped me to progress and enhanced my health at the same time. If I need any help or think of a suggestion, I'll let you know!
Thank you Vanessa! I keep circling back to your videos! Always among my faves for strength training!!
Another great one! Good combo of strengthening exercises with the all important slow movements.❤
Great to hear 🫶🙌👏👏👏👏👏👏 So glad you like this one! Well done today! How are you going? Let me know if you need any help ok 💥💪
Yay! Finally getting around to the new band workout. Definitely feeling the counts by the time got to five or so left in each exercise. Loved the challenge. I was right along with you. No pausing and great transitions. It felt as if balanced and equal from each side. I used a medium band since first time at this workout and switched to medium loop band started at legs to finish routine. We went on an outdoor morning walk, I follow it with this excellent band workout- great warm up, cool down, and rest reminder. Now to switch laundry, then grab a mindfulness session. Thanks Vanessa 🧘🏻♀️❤️
Good to hear you are getting to use the stronger band now 💪 😀 This is awesome! Well done Kelly. Nice for you to have done this more recent one ✨️🙌 Hoping the muscles felt good with this slightly different approach and focusing on the timing being extended in the movement 👍 Great job today!
Yay so happy to see you back on here. I was thinking I needed a band workout and I thought I'd check yours again and here we are. Thankyou so much.
Great, so lovely to hear from you 🤩🙌💯 Hope you are well! Really use a strong band for this time under tension variation on the usual band work we do 💪 Hope you feel it! Keep up your great work and you could head to Invigorate for the full 6 x day a week ordered routines or let me know if you need some guidance ✅️🏆
Thank you Vanessa. I just did this workout for the first time. I used the strongest band. My strength is getting better and better and my Fibromyalgia is way less painful ❤
Hi 😀💫 Great job on this one! This is EXCELLENT to hear you are getting better with your strength and used the strongest band, way to go 💯😎🏆 I am really proud of your efforts especially in going through Fibromyalgia. You have overcome so many obstacles here! Keep your body moving and I look forward to hearing more from you 🔥✅️🙌✨️
Thank you. Focused work.
Hello Neg 😀💫👌 Glad you felt this one work well! Do continue to comment on all the videos you are doing here so I can see how you are going 🙌💯 What are you working on for this year?
This is amazing 👌🏽 I loved it
Well done Simona 😀✨️🙌 Hope you enjoy the other vids and let me know if you need any help ok 🏆
Nice sequence ⭐️⭐️⭐️⭐️
Hi Margy 😀 Great to hear from you! Hope you are feeling good after this one and felt a different energy with this tempo. Reach out if you need any help ok 👌💯
Yay, Vanessa! I am excited for a new band workout from you!
Hi Jane 😉🔥🙌 Excellent! Hope you like this one and feel the difference! Do let me know ok 👍 And what are you wanting to work on this year?
I keep circling back to this great full body res band workout!! I love this one!!
Hi Kirsten 💪👌😀 Great to see your comment here today! Hope you are going well. Good to revisit your favorites, get going with that band again woohoo!
This was great to really target different muscle groups. Plus I didn't even need to change into other clothes. Great workout if you don't have a lot of time.
Excellent to hear you felt this one work Denette 😀🙌🏆Well done getting this one in today 👏 👏👏👏 Keep up the great work!
Yay!! Vanessa!! A new resistance band workout!!! 😁❤❤❤ I'm so happy!! I just had foot surgery today, so I won't be able to try this one yet, but I watched and it looks GREAT!! Maybe next week or the following week I will be back to report my experiences with this one!! Thank you VB, as always!! 😁👍❤👍❤
Yessss Kirsten 😀🏆 Hope you are recovering well from foot surgery! Hoping you feel the difference with this one, a little more intensive with the holding and slower moves 🙌 Hear from you soon! 😀
I did this one again--whew!!! The tricep one is a killer!! r
I'm recovering from bunion surgery, so wasn't able to do much of the thifg and glutes..did ab work. It feels great to work our even when recoveing from surgery.
Hi Kirsten 😀🔥 Excellent to hear! Yes this would be one to revisit every week if you like 👍 I was thinking you could possibly move to hands and knees position on the floor and do the single leg glute raise from that pose rather than standing perhaps? Because of your surgery? That way the pressure is on the knee and your torso rather than the foot when you are standing. Anyway, hope you can do that part of it soon and maybe that will help 🙌😀🔥 Doing great! Try the 30 Min Seated Band routine aswell for now if you are needing that option from the surgery 👌✅️
Oh yes!! I'll try the hands and knees variation-thank you!! And yessss! I remember that you have a seated band workout!! I'm going to look for it now and put it on tomorrow's to-do list! Trying to stay as active as I can during this recovery time--I even practiced a few of my Zumba routines today, seated on a stool! 🤣🤣 I really don't like sitting around doing nothing! 😁😁🤣🤣🤣
I am so used to the 60 min sessions now so this felt a bit short. But my poor arms are aching. Great with the slow moments. Thanks Vanessa!
Sure, I know what you mean Astrid :) You do build up to those longer ones! But yes the tension hopefully in this one will help you feel it :) Great job!
I actually was abe to do most of these one day post-surgery! i did the upper body exercises and the lying down ones. i modified the leg and glute exercises. i definitely felt the burn more by going slowly and keeping tension in the band!!
Wow that's awesome Kirsten 👌 💫😀 Love it! Glad you felt it with the slower speed 💪 Keep getting into the swing of things now this week ok! I look forward to hearing your progress 🔥
Waaoo mam thanku so much☺️
Hope you like this routine and feel the muscles working 💯💪✅️
@@Vanessabhealthtv yes mam
I like to do these kind of workouts now and then. Focusing on special body parts would be nice, perhaps do videos for pull day=back and biceps, push day= shoulders, triceps and chest and then leg day. I like to do PPL because then I feel most muscles in the body have to work during a week. Bands , weights and/or body weight would be fine .
Hi Mavji 🙌 Love this idea of breaking things down a little more. Definitely the PPL is a great way to do that a little more specifically. I've been focusing on full body and various muscle groups with the other videos on here but not necessarily PPL. Thank you for your suggestion 😉💫 Reach out if you need any help ok! And do continue to comment on the videos so I can see your progress ok ✅️
@@Vanessabhealthtv I think in real PPL you do every exercise for about 3x10 and with rest between. That's something you can do but my opinion is you can do whatever style you feel like for example back and biceps day with time under tension style, do circuits first dumbell and then bands .And if you break it down you might include smaller muscles like rotator cuff. btw exercises for wrists and forearms would be nice too.
@@majvit9271 Yes exactly 💯 That's the baseline 3 x 10 🙌 I am heading towards this to progress from what we have already here. Thank you for your ideas, love it! And let me know if you need any help ok 😀 I look forward to seeing more comments from you!
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Hope you liked this routine Jenny, let me know how you go 🤗💯
Hi Vanessa i was looking forward to do your workouts welcome back ☺️
Hi Seda 😀✅️ Amazing, so glad you are doing the routines! I hope you find benefit in this one too, let me know how you go 🔥🙌
Sure,i completed all of workouts,i lost 15 kgs my goal is keeping my weight you helped me a lot in this way.Thank you Vanessa,keep inspiring us 🙏
@@sedayalcin8189 amazing 👏 👏👏👏👏👏👏 I am so proud of you! Wow that's a huge achievement 🔥 Do you have any before and after pics? Could you send me an email info@vanessabhealth.com highlighting your journey please for me 🙏
Please check your DM instagram account i sent you transformation photo ☺️
@@sedayalcin8189 amazing yesss 🔥😀🙏 Thank you!! I love it!