These bands are the best thing i ever got for my home equipment! You can mimic almost every gym exercise and make calistenics movement harder (push-up) or easier (assisted pull-up).
Hi, are you still us nag these bands 8 mos later? I’m interested but don’t want to get them then lose interest from them later on. I workout 5-6x days a week. But only using gym equipmt. Thanks for you incite 👍😁
@@Santos-ek8md if you workout a lot at home or need some additional exercises, get yourself resistance bands. Muscle exercising feels healthy with the bands and resistance can be adjusted easily.. Bought some for ~40€ and they last forever
many people asking for sets and reps. 20-10-10-15. According to his videos about the topic like "The Truth About Rep Ranges" (2017) it should be a 4 set scheme with the first set being 20 reps, then the next two at 10 reps. The first three sets are going to use a controlled concentric, solid squeeze at full contraction focusing on the muscle group thru isolation, and then a 2-3 second eccentric. The 4th and final set is 15 reps, but it's more of a burner set that's done at a fast tempo. Those reps should be about quality so, pick a weight you can only do for 15 and force yourself to reach 20 for the first and last set. For those at 10 should be slightly heavier to have the same feeling. To make it easier (something relevant since we are talking about a full body workout for beginers), many people say they are doing 20-15-15-15 with the same weight. As for resting time between sets, 60-90 seconds. At 03:18 for some reason he says two sets of those, tho.
Im a truckdriver and I use the Reebok Ultra Heavy band for my squats and the Reebok Flat Band set for upper body and core. It was high time for a lifestyle change and with bands, I can workout in my sleeper with hardly any restrictions within the limited space!
Same here. I had push up handles and a sandbag but I just got some bands today and they’re a game changer. They take up no space and you can do so much with them. I connect them on the outer handle at the back of the rig so I can be more versatile with the exercises. Cheers!
@@jeffj318 you can do a jump rope or use the bands to do a total body workout. Say you do pushups, then do a leg exercise like squats with the bands, then shoulder press, then band lunges, band curls, crunches, and repeat for example. Keep minimal time between each exercise and your heart rate will get going and keep going while doing strength training just as similar to doing cardio on a treadmill. The heart doesn’t know the difference between the type of physical activity you’re doing as long as it’s consistent.
overhead squat 2:10 legs bend over row 3:20 back biceps curl 5:10 biceps triceps extensions 6:20 triceps band pushups 7:40 chest shoulder press 10:20 both hands calves 11:40 wrap one band loop on shoulder abs 11:30
I bought these bands about a month before quarantine started to take on my sailboat, when the gym,s closed down (and the boarders, so I couldn’t get to my boat) I started training with them. Its been almost 4 months now and I can gladly say I didn’t lose any muscle mass from not working out in the gym.
Paul Chavez Since Im natural so progress is slow, Since January I lost 15lbs (adjusting my calorie intake for more defined abs in the summer) when losing weight, you do see better muscle definition. Where I see progress is in the shoulders, I find it easier to target them with bands then swinging around free weights. Its a bit harder to target the back thats why I add pull ups to my routine.
before quarantine I was struggling with dumb bell over head presses. I got some bands when quarantine hit and I actually got stronger. I finally started going back to the gym just for leg stuff and decided to try some OHP with the dumb bells. The first time I was at about where I was many months prior. The week after I went up 3 reps (a higher rep with that weight than I have ever done) in each arm and then I tried to see what I could max. My max went up 15lbs in my right arm and 10 in my left! I'm sold on bands. Especially closing in on 40 years old I really don't feel like risking injury anymore and I'm tired of being around people at the gym covid or no covid lol. I'm surrounded by people at my job so I like to workout alone. That was my life story thanks for reading!
@@naten7589 Yes, after a while, you realize that training alone keeps you from distractions. Nice save on mileage and gas also. My bands are starting to split though, I will soon need to replace a couple of the . I have since added olympique rings to my program, great exercise for the core also.
I bought these about a month and a half ago and the workouts I’ve gotten have been great. The constant resistance throughout the full range of motion gives you a great pump and the bands are easy on the joints. It’s also awesome not having to worry about equipment taking up space or making room to workout.
Hey Daniel, just recommended your band workout to people looking for good full-body resistance bad workout. I searched online and yours is definitely one of the best! Keep it up!
Had these on my wish list for a few weeks and ended up getting a set for Christmas! Looking forward to getting started and finding a good beginner plan.
Great bands! I just got them the other day. One good tip when you're doing pushups with resistance bands is to twist the band one time before putting it over your back so it won't slap the soul out of you
Since I can't go to commercial gyms anymore, this is what I feel is going to be the best option for me. Resistance bands. Cheaper than buying a whole home gym setup. Seems like you can do majority of the main movements using these. All at home too! Another learning curve, but let's do it.
James Grave you said man . These power bands are a harder work out than free weights but quicker . I was stumbling after my first work out . Thanks for such informative info , rep up the good work .
20 of the first alone got the heart rate going insane. I'm saving the rest for tomorrow 😂 Amazing that one though. Glad i found your videos James. Free weights for me never seemed to cut it. I probably struggled to get the form correct. Whereas bands, I'm seeing far better results than months of the gym when I previously had gone.
@@aarondwood6628 ooh, ok! i did free trial for undersun app, and finished back and chest muscle yesterday and today! it is really good haha. maybe try their app! it's like free for a week
always worked out the past year during pandemic but its not really for me, always felt tired with heavy workout. tried several diets as well, the only thing that worked for me without feeling like a shit was agoge diet. its easy and deliver results. never been happy
I really love the variety and complexity of Resistance Band workouts, as well as the vast assortment of videos you have. However I do have a question. I've noticed that the majority of your (and Others' Resistance Band workout videos seem to focus primarily on Building Muscle, yet very few - if any - focus on, or talk about INCREASING STRENGTH using Bands. Now if using free weights or machines the "formula" is typically heavy weight + low Reps + longer rest. So would it work the same way with Resistance Bands? (Providing you are able to complete a full range of motion.) I especially want to increase the STRENGTH of my back so I can do Unassisted Pull-Ups. ( Have done negatives, active hangs, Scapula Shrugs,.Shrug lat Pulldowns,.top Of Bar Holds, Inverted Rows, etc etc, so I figure it's just a matter of a sheer lack of back/traps/biceps/forearm...STRENGTH.
Great video. I'm glad he points out the mistakes people often make. I have seen the most experienced people make them while at the gym. People can easily fall into laziness when using free weights. I've done it myself. When lifting barbells, we subconsciously raise them according to our comfort zone. We forget that the whole point is `resistance'. If you raise quickly, you're not really working those muscles.
James please make video about back,neck exercise. I'm medical student I bring a lot of my time sittning and study, I need strength my back,nek..much love❤❤
Have you considered using band handles? My clients like them in place of the band wrapping around the skin. Older clients could suffer skin rips due to low fat levels.
Great video. Pacing was very good too. Not a fan of the kick back for tri's. Never felt it was the most effective way to work that muscle. Any other band exercise for triceps that you can recommend?
When doing the unanchored tricep workout you missed an opportunity to anchor the band to the opposite wrist to be sure it won't slip outta the ✋🏼 hand while on the floor. Great video love your workouts 😁
James, did you get your physique with just bands? I understand that yes you CAN build muscle with resistance bands, but ive heard mixed on if you can truly get ripped with bands and if free weights are faster or not....
Great stuff thanks! I have Lattice brand bands which are not as wide and cuts in a little, having to wear gloves & shoes. The wider bands on your Canadian web site do not show up and I notice the US site doesnt ship to Canada. Please advise, many thanks!
Am I going to miss the Heavy and X-Heavy bands if I only get the first 3 bands in the set? I can get a full set of 5 loop bands from SunPow , starting with 5lbs to 170lbs. OR get 3 bands from UnderSun. From 5 lbs to 60lbs , x-light , light and medium. Which should I get? To give you an idea of how much I can lift , I have a 35lbs kettlebell that I work with just fine. Not perfect though. I wouldn’t want it any heavier. Actually 26lbs would be perfect, for a more extended workout.
So with the banded kick back I think is what it was called you are pulling and this is targeting triceps but I thought triceps are work in pull workout should this be done on my push day just not to sure how to make a workout
I have a friend that is 6’5 and wants to buy the undersun bands that I have been telling him about. His concern is that since he is tall will the 41in. Band to small for him? He is afraid to use them because he hurt himself (the band snapped) 12 years ago using resistance bands.
A lot of BS on the Tube, etc.. But James Grage is for real. Kinda funny watching otherwise strong guys struggle with bands when they first start using them.
Great video! Resistance bands are convenient, inexpensive and you can train anywhere, anytime. Just uploaded a Leg and Booty workout for ladies, entirely done with resistance bands!
![How To Use [ Resistance Bands ] | 🏆 Best Beginners Guide By 💪 James Grage, Undersun Fitness](http://i.ytimg.com/vi/zWveMGgKtC8/mqdefault.jpg)
![How To Use [ Resistance Bands ] | 🏆 Best Beginners Guide By 💪 James Grage, Undersun Fitness](/img/tr.png)
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► Shop Undersun Resistance Bands: bbcom.me/3gtG2cH
His bands are always out of stock ! :(
l not Body builder, l'm doing Boxing training, How Can l use that Bands for Boxing training?🤔
@@ChinoMakalao bought many times. Had never seen- sold out?
@@jakobhoff i bought some a year a through amazon
Bands not visible in that website :(
These bands are the best thing i ever got for my home equipment! You can mimic almost every gym exercise and make calistenics movement harder (push-up) or easier (assisted pull-up).
Hi, are you still us nag these bands 8 mos later? I’m interested but don’t want to get them then lose interest from them later on. I workout 5-6x days a week. But only using gym equipmt. Thanks for you incite 👍😁
@@Santos-ek8md if you workout a lot at home or need some additional exercises, get yourself resistance bands. Muscle exercising feels healthy with the bands and resistance can be adjusted easily.. Bought some for ~40€ and they last forever
@@SCmatium quick question do you see a lot of progress with those resistance bands because I want to get them
@@recillo2169Yes if used properly, you could see more gains than you do with weights. 🤯
Also a safe and more effective way to train beyond failure as well
many people asking for sets and reps. 20-10-10-15. According to his videos about the topic like "The Truth About Rep Ranges" (2017) it should be a 4 set scheme with the first set being 20 reps, then the next two at 10 reps. The first three sets are going to use a controlled concentric, solid squeeze at full contraction focusing on the muscle group thru isolation, and then a 2-3 second eccentric. The 4th and final set is 15 reps, but it's more of a burner set that's done at a fast tempo. Those reps should be about quality so, pick a weight you can only do for 15 and force yourself to reach 20 for the first and last set. For those at 10 should be slightly heavier to have the same feeling. To make it easier (something relevant since we are talking about a full body workout for beginers), many people say they are doing 20-15-15-15 with the same weight. As for resting time between sets, 60-90 seconds.
At 03:18 for some reason he says two sets of those, tho.
Thank you
Check the description it's 60 secs per exercise with 30 secs rest between exercises done back to back and it'll be for 2 rounds
Im a truckdriver and I use the Reebok Ultra Heavy band for my squats and the Reebok Flat Band set for upper body and core. It was high time for a lifestyle change and with bands, I can workout in my sleeper with hardly any restrictions within the limited space!
Same here. I had push up handles and a sandbag but I just got some bands today and they’re a game changer. They take up no space and you can do so much with them. I connect them on the outer handle at the back of the rig so I can be more versatile with the exercises. Cheers!
I always wondered how truck drivers kept in shape. Now I know. What do you do for a cardio?
@@jeffj318 you can do a jump rope or use the bands to do a total body workout. Say you do pushups, then do a leg exercise like squats with the bands, then shoulder press, then band lunges, band curls, crunches, and repeat for example. Keep minimal time between each exercise and your heart rate will get going and keep going while doing strength training just as similar to doing cardio on a treadmill. The heart doesn’t know the difference between the type of physical activity you’re doing as long as it’s consistent.
overhead squat 2:10 legs
bend over row 3:20 back
biceps curl 5:10 biceps
triceps extensions 6:20 triceps
band pushups 7:40 chest
shoulder press 10:20 both hands
calves 11:40 wrap one band loop on shoulder
abs 11:30
Thanks❤
Hero!🎉
I bought these bands about a month before quarantine started to take on my sailboat, when the gym,s closed down (and the boarders, so I couldn’t get to my boat) I started training with them. Its been almost 4 months now and I can gladly say I didn’t lose any muscle mass from not working out in the gym.
Paul Chavez Since Im natural so progress is slow, Since January I lost 15lbs (adjusting my calorie intake for more defined abs in the summer) when losing weight, you do see better muscle definition. Where I see progress is in the shoulders, I find it easier to target them with bands then swinging around free weights. Its a bit harder to target the back thats why I add pull ups to my routine.
before quarantine I was struggling with dumb bell over head presses. I got some bands when quarantine hit and I actually got stronger. I finally started going back to the gym just for leg stuff and decided to try some OHP with the dumb bells. The first time I was at about where I was many months prior. The week after I went up 3 reps (a higher rep with that weight than I have ever done) in each arm and then I tried to see what I could max. My max went up 15lbs in my right arm and 10 in my left! I'm sold on bands. Especially closing in on 40 years old I really don't feel like risking injury anymore and I'm tired of being around people at the gym covid or no covid lol. I'm surrounded by people at my job so I like to workout alone. That was my life story thanks for reading!
@@naten7589 Yes, after a while, you realize that training alone keeps you from distractions. Nice save on mileage and gas also. My bands are starting to split though, I will soon need to replace a couple of the . I have since added olympique rings to my program, great exercise for the core also.
@@obese_city exactly ,you can get mass. use right resistance band. if you can get those bands minimum in 3 different resistance, it ll work well.
I like this as an alternative to days where the weather isn't great for outdoors calesthenics. Thank you so much.
Thanks - one of the better band workout vids online. Well explained and I like your philosophy of using good form at all times.
The guy who introduced me to the greatness of the resistance Bands on RUclips and I still see his videos related to it. The Legend ❤️
I bought these about a month and a half ago and the workouts I’ve gotten have been great. The constant resistance throughout the full range of motion gives you a great pump and the bands are easy on the joints. It’s also awesome not having to worry about equipment taking up space or making room to workout.
and you can use 2 bands if you want and not just 1.
Yes I often have to mix two bands, one is too weak and the max is too much for high reps.
@@SapiaNt0mata you can also buy 2 sets of the same resistance bands package and can combine like 4 bands which gives u crazy resistance
Hey Daniel, just recommended your band workout to people looking for good full-body resistance bad workout. I searched online and yours is definitely one of the best! Keep it up!
Had these on my wish list for a few weeks and ended up getting a set for Christmas! Looking forward to getting started and finding a good beginner plan.
You end up finding a good beginner plan?
Great bands! I just got them the other day. One good tip when you're doing pushups with resistance bands is to twist the band one time before putting it over your back so it won't slap the soul out of you
Wish I'd read your comment before doing the push ups! Great idea, thanks :)
Thank you for takign those breaks... shows how hard it is
Do you know how many reps a set?
I heard the 2 sets but not the reps
For 60 seconds. As many reps u can do in those 60 seconds
James please create a programme for bodybuilding all access as well. It will be great to follow along.
Bands are the most effective workout equipment I've ever used!!!!!!
Resistance band is underrated
Since I can't go to commercial gyms anymore, this is what I feel is going to be the best option for me. Resistance bands. Cheaper than buying a whole home gym setup. Seems like you can do majority of the main movements using these. All at home too! Another learning curve, but let's do it.
James Grave you said man . These power bands are a harder work out than free weights but quicker . I was stumbling after my first work out . Thanks for such informative info , rep up the good work .
20 of the first alone got the heart rate going insane. I'm saving the rest for tomorrow 😂
Amazing that one though. Glad i found your videos James. Free weights for me never seemed to cut it. I probably struggled to get the form correct. Whereas bands, I'm seeing far better results than months of the gym when I previously had gone.
waiting for mine!!!! 2nd set of bands gave first to my lady I love them!!!! the best pump ever.
Started using then band for my push ups and the feeling is the best
love it just checking how many sets and rep for each exercise
Nice demonstration, didn’t know how to use my bands until now. Appreciate the instructions.
I was skeptical of bands but I bought a good set and after 3 to 4 weeks I've seen and felt physical difference in my muscles.
did you follow this video only?
@@바람궁수쿠키-f1m no I researched some exercises and put them into my own 60 minute routine
@@aarondwood6628 ooh, ok! i did free trial for undersun app, and finished back and chest muscle yesterday and today! it is really good haha. maybe try their app! it's like free for a week
Such a good video!! THANK YOU
Excellent instruction and total body workout! Thanks, James! I love my Undersun Bands!
Those band pushups kicked my ass lol James is monster for doing them with that band 😂😂
I've been waiting for more James Grage videos since the gyms are all closed 😭 Please James make a resistance band challenge/ routine for us 🙇🏾♀️
always worked out the past year during pandemic but its not really for me, always felt tired with heavy workout. tried several diets as well, the only thing that worked for me without feeling like a shit was agoge diet. its easy and deliver results. never been happy
Found you during lockdown bro and I'm a huge fan of your style.
At right around the year mark my medium band finally snapped. It was my favorite.
I really love the variety and complexity of Resistance Band workouts, as well as the vast assortment of videos you have.
However I do have a question. I've noticed that the majority of your (and Others' Resistance Band workout videos seem to focus primarily on Building Muscle, yet very few - if any - focus on, or talk about INCREASING STRENGTH using Bands.
Now if using free weights or machines the "formula" is typically heavy weight + low Reps + longer rest. So would it work the same way with Resistance Bands? (Providing you are able to complete a full range of motion.)
I especially want to increase the STRENGTH of my back so I can do Unassisted Pull-Ups.
( Have done negatives, active hangs, Scapula Shrugs,.Shrug lat Pulldowns,.top Of Bar Holds, Inverted Rows, etc etc, so I figure it's just a matter of a sheer lack of back/traps/biceps/forearm...STRENGTH.
Thanks! Doing a field season in the middle of nowhere so I bought some bands. I guess a deadlift replacement is also very easy to figure out.
thank you for the awesome workout. Do you have any recommendations on sets and reps?
Super helpful and easy to knock out! Died the next day after I tried it the first time😂😂 but soo worth it!
your muscles looking great. bands really give you good work out man. i ordered under sun bands , cant wait to jump into work out.
Great video. I'm glad he points out the mistakes people often make. I have seen the most experienced people make them while at the gym. People can easily fall into laziness when using free weights. I've done it myself. When lifting barbells, we subconsciously raise them according to our comfort zone. We forget that the whole point is `resistance'. If you raise quickly, you're not really working those muscles.
10:29 "I think you should try the heavy band"
10:51 "Yeah, nah bruh" 😂
What a catch bruh
James please make video about back,neck exercise. I'm medical student I bring a lot of my time sittning and study, I need strength my back,nek..much love❤❤
Don't use bands on neck. If it breaks you're gonna have a bad week.
Have you considered using band handles? My clients like them in place of the band wrapping around the skin. Older clients could suffer skin rips due to low fat levels.
Good news, my bands should arrive Monday! Just starting out how many days week and how many sets per exercise ?
Great video
I just received a set of bands for a gift yesterday ,and am going to use your workout. thanks
Thanks guys, great video!
Great video. Pacing was very good too.
Not a fan of the kick back for tri's. Never felt it was the most effective way to work that muscle.
Any other band exercise for triceps that you can recommend?
use an anchor and do pull downs.
When doing the unanchored tricep workout you missed an opportunity to anchor the band to the opposite wrist to be sure it won't slip outta the ✋🏼 hand while on the floor.
Great video love your workouts 😁
This guy has the most well shaped triceps and fore arms I've ever scene, what a beauty.
dear J really great your progarm
Thank you very much 😃😃
😮WOW IS LIKE GOING TO SCHOOL Watching this Video 👍🇺🇸💪, Thank you
Do you have any book to recommend about fisiology about resistence band?
Do you have any study about resistence band?. Tanks
Just brilliant guys❤️❤️
Hi I use only resistence bands to my workout with myself and my clients
James, did you get your physique with just bands? I understand that yes you CAN build muscle with resistance bands, but ive heard mixed on if you can truly get ripped with bands and if free weights are faster or not....
I am going to try this workout on my channel. Looks great
👍
Great stuff thanks! I have Lattice brand bands which are not as wide and cuts in a little, having to wear gloves & shoes. The wider bands on your Canadian web site do not show up and I notice the US site doesnt ship to Canada. Please advise, many thanks!
Thank you!
thanks James for all these videos please keep it coming I like the option to change it up ,aloha !
Very useful examples resistance bands are great for building muscle 💪
Really worth it
Amazing!
Especially with the overhead squat, do I need to worry about these things snapping? It just seems like I'm stretching them really thin
Hi! Here's what I do. I buy multiple very light bands and stack them together. So if one breaks it won't hurt much(both yourself & your wallet)
Going to try this soon
Am I going to miss the Heavy and X-Heavy bands if I only get the first 3 bands in the set?
I can get a full set of 5 loop bands from SunPow , starting with 5lbs to 170lbs. OR get 3 bands from UnderSun. From 5 lbs to 60lbs , x-light , light and medium.
Which should I get?
To give you an idea of how much I can lift , I have a 35lbs kettlebell that I work with just fine. Not perfect though. I wouldn’t want it any heavier. Actually 26lbs would be perfect, for a more extended workout.
Holy shit this is fire🔥
I'll try these from now on!
Do you personally think that the resistance band can help as weights or dumbbells ?? Can I replace the dumbbells ?? Thanks
Yes as a person has been athletic his whole life resistance bands build muscle just as much a dumbbells if not better
@@damonmiller8118 thanks lot
how often should you do this a week? It's bloody effective!
3 times per week is more than enough.
When doing the banded pushups twist the band once so it doesn't separate behind your back.
How do you compare the sets and repetitions of weights and bands to build muscle? How many of each?
the same as you would with weights, either hypertrophy or strength
Hint: put 1-2 twists in the band to keep it in position on those pushups.
Thanks I’ll try this because it’s a struggle 😩
With the press-ups around the 8 minute mark, it's better to cross the band over the back so there's no risk of it slipping either way.
So with the banded kick back I think is what it was called you are pulling and this is targeting triceps but I thought triceps are work in pull workout should this be done on my push day just not to sure how to make a workout
What sort of set and rep scheme would be good? For mass.
Film o tym jak zrobić z siebie potwora!
I'm gonna order some bands as gyms just got closed in Delhi
Great stuff !!!!!!!
I have a friend that is 6’5 and wants to buy the undersun bands that I have been telling him about. His concern is that since he is tall will the 41in. Band to small for him? He is afraid to use them because he hurt himself (the band snapped) 12 years ago using resistance bands.
Good stuff!!
So as a beginner what are the amounts of reps and sets per exercise that will be good to start with?
Lol this dude face says it all. Looks like he underestimated the bands! Lol great work!
A lot of BS on the Tube, etc..
But James Grage is for real.
Kinda funny watching otherwise strong guys struggle with bands when they first start using them.
Love you bro from Egypt ❤️
كويس في عربي❤️😻🇸🇦ام دنيا
@@kahlidjathmi6194 حبيبي♥️ ع رأسي 💗
2:11...... 3:24...... 4:35...... 5:24...... 7:40....... 7:50....... 10:27....... 11:44
Thought you had to touch chest for Shoulder press for full range is that wrong its hard doing that because It rolls
Great video! Resistance bands are convenient, inexpensive and you can train anywhere, anytime. Just uploaded a Leg and Booty workout for ladies, entirely done with resistance bands!
Booty workout for guys too please
James has that other dude shaking on just the first exercise! 😂
haha, yeah. he could have gone a band down. 😂
😂😂
He looks like he hasn't warmed up.
its normal for the body to shake it isnt a bad thing
Because the length of band is the same , and he is taller and have got longer arms ...so resistance is far mor stronger ...you got it mate ?
What resistance band should I start with?
I hope you can do a full body workout 45 or 60 minutes with the resistance bands with al de series and reps.
Am I supposed to go to failure for each exercise?
Bought the gloves, they help alot.
did this exercise really work
also with isometrics exercises
What sneaker brand is Jim wearing?
How about a resistance band routine for a individual that is restricted to a hospital bed?
Can we get a 5x5 demonstration with bands?
Why would you need a demonstration you just said what to do
Feels like Deja vu!
I missed reps and sets...
If it is the Grage Usual...
Isn't it 4 sets...20...10...10...15?
no it says in the description to do a set for 60 seconds, then rest for 30 and move on. But I can't seem to find anything about number of sets.
just create your own, it's not that hard. You can figure it out for yourself beta
@@PaulnJenna 3 sets to failure of each will give you the results you're looking for with bands.
@@PaulnJenna Same muscle group 2x in a row or not?
How many sets and reps per exercise
i noticed you didnt warm up first, dont you need to using bands ?
I am using resistance band for workout 💪💪👍