At Home Full Body Resistance Band Workout
HTML-код
- Опубликовано: 8 сен 2024
- This awesome at home workout combines Resistance Bands & HIIT (high intensity interval training). If you're looking for a total body workout, hitting every single major muscle group, that you can literally do anywhere - at home, at the office, on vacation, or at the gym - with minimal equipment, then make sure to check this video out!
Start building the body you want! Get your Resistance Bands and complete training program 👉undersunfitnes...
This workout is split into rounds of Resistance Band Training (60 second exercises) and TABATA (20 second exercises). To complete each round you will do each exercise for as many reps as you can in the given time, using good form. After each exercise you only have 30 and 10 second rest periods. Make sure to use enough resistance to challenge yourself. The tension created by bands can build muscle like free weights, or machines, as long as you apply the same amount of intensity to your workouts.
Round 1 Resistance Band Training
0:06 Breakdown + Intro of Workout (HIIT + Resistance Bands)
3:05 Resistance Band Bicep Curls
4:51 Resistance Band Tricep Extensions
6:37 Resistance Band Shoulder Press
9:04 Resistance Band Primal Squat w/ Pull Apart
Round 1 TABATA: High intensity 20 second intervals with 10 seconds rest:
10:21 TABATA breakdown
10:44 Jumping Jacks
11:14 Burpees
11:44 High Knees
Round 2: Resistance Band Training
13:45 Push-Ups
15:13 Glute Kickbacks (One leg)
17:27 Glute Kickbacks (Other leg)
19:36 Band Resisted squats
Round 2: TABATA
21:32 Mountain Climbers
22:02 Plank Get-Ups
22:31 LegFlutters
Round 3: Resistance Band Training
24:05 Squat w/ Overhead Press .
25:36 Lunge w/ Bicep Curl
If you’re looking to purchase resistance bands or a complete resistance bands workout program, visit:
Resistance Bands: undersunfitnes...
Workout Program + Bands: undersunfitnes...
FOLLOW ME:
Instagram - / james_grage_
Facebook- / jamesgragefitness
#Jamesgrage
#undersunfitness
#resistancebandtraining
Tension Bands
I bet James' resistance band videos are all going to blow up even more when everyone is staying at home to gym
Hopefully it encourages him to make more.
Yeah man, I'm already a new subscriber haha. I'm loving this dude and his skills with the bands. I'm impressed, I would have never have tried this way of working out if not being locked out of the gym.
can confirm, just ordered two resistance bands and watch all his videos already to know how to do it properly :D
Been using them since the quarantine started and will continue to use them after! Excellent videos!
Videos every single week? Where are they? :)
This set comes with 5 bands of varying resistance, a storage bag, ruclips.net/user/postUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y a small pamphlet with some sample exercises, and an access code for an online workout video. I haven't viewed the online video, so I cannot speak to the quality of that piece of the set. However, everything else is perfect for what I was looking for. The bands are durable, and the resistance strength varies enough between bands that they're each useful for different exercises and provide a great challenge as you gradually increase the resistance level for certain exercises. The only band I don't use very often is the lowest resistance band, but even that is nice for exercises that target weaker/seldom used muscle groups.
HIIT Round 1
60s 30s off.
Bicep curls
Tricep extensions
Shoulder press
Primal Squat/ Pull apart (squats and hold, pull apart for rear dealts)
Tabata
No bands
20s on 10s off
Jumping jacks into (10s off) burpees
High knees
Round 2 HIIT
All 60s
Pushups
Glute kickbacks
Squats
Tabata no bands
20s on 10s off
Mountain climbers
Up down planks
Butterfly
HIIT Round 3 60s on 30s off
Squat w overhead press
Lunge w bicep curl
It's on description m8. Why post here?
Aidez-moi à remplir les conditions RUclips, à rejoindre la vidéo et à en informer ruclips.net/video/eVky2CypIkM/видео.html
THANK YOU!! DIDNT WANNA PAUSE AND SCREENSHOT TO GET IT OFF THE VIDEO!
Appreciate it!!
🎉
Please do more full body workouts with your wife…it is really fun to hear the banter and get through the work laughing with you. And of course the exercises themselves are clean, proper technique and all that good stuff.
Yessss! 🙌
Holy moly and I thought I was in shape with over 30 years in powerlifting made my muscles scream like a little girl. Happy New Year brother to you and your family... 🎉
Ron Consumer trust me, I’m right there with you. LOL
Love this guy! His work out routines with bands are by far the best on you tube. Others have tried but not even close. Also, I love how he doesn't have this manhood ego when he clearly can out muscle his wife(granted not taking anything away from her, she is in top shape) he stays humble and let her have her moment to shine. I thought that was pretty cool. James Grage the loop band king!
Have you tried them?
BS, shes trying to show that she is tougher than him,.I can imagine behind close doors
This guy married his best friend lol great video . Waiting on my bands
It’s great and the workout hit the spot, but after watching them every other day or everyday it the jokes and laughter get annoying lol
@@tonysfilmhoek I think he is a champion of time under tension 😁🤙
Great workout video - love resistance bands ❤️ I would need a mat for knees 😊
@@crazytam3 definitely a game changer
This is a perfect video! You two are incredible together. Gotta get your wife in these videos more often as it makes the videos more fun and enjoyable to watch. Like others have stated, the chemistry is unreal. And the background is so soothing and tranquil.
Holy hell I'm loving this, keep it up you two! I need people like you during these times. These workouts are incredible.
CHEERS from canada!
Wife dig his jokes. Wife staring and laughing at him from time to time. Hit that ass. Haven't seen a couple workout with this much chemistry.
I enjoyed watching you and your wife workout together even more than when you are on your own. Both myself and my wife watched and we both loved it. Keep those coming. Love the banter as well. 💪🦵
This.was.awesome! I ordered bands last night and signed up for TA2 to get back to working out after several months and weight gain. I decided to use a band I currently have to try this video. What kept me going to the end of this video was the realness! The fact that you allowed us to see you get tired and finish before the time was up...that was motivating for me and I finished! Even did as many slow burpees as I could in the time frame. Looking forward to the bands and gloves arriving and feeling strong again!
I love that you guys are playful while doing this. So many couple exercise people are just so bloody boring and impersonal. You guys are great!! Thanks for this!!!
I’ve been doing X-3 for two years now and am a believer in resistance band training. I’m in pretty good shape for a 78 year old. I needed to replace some bands that are splitting, and discovered James’ videos on RUclips. His method of instruction is excellent. He has simplified the gear needed, making it muck less expensive than X-3, and added tweaks like the “pinky up” on curls that Is impossible do using an X-3 bar. Plus I really like the deep dives into explaining the science and biology on building muscle. And to top it off, the videos are shot around my old home town of Miami. I am awaiting the arrival of my new RBT bands. In the meantime I am soaking up great instruction on RUclips. Thanks James.
I have accelerated my physique from adding resistance bands everyday to my normal gym weight lifting. I have lost 230 lbs of fat. from bf of 53% to 14%, and now at 178 lbs, but lean muscle. I do not do cardio, I do resistance in the morning for 30 minutes, eat a breakfast high in protein, hour later at gym for an hour, then do my daily chores, then after dinner, go to the gym for two hours, eat 25g protein and my 5g of creatine. I sleep like a baby about 9 hours a day. Feels amazing, reclaimed my life.
Using bands more and more, great workout, thanks! At age 66 I can still hang tough all the way! Never give up folks!
💪💪💯
I recently bought some bands and tried out this workout for the first time, it was super fun! Thank you!
started following you and it really made a difference. now i don't have any reason to be lazy in going to the gym because the equipment are right in front of my face. more programs for newbies hehehe.
Amazing James! You're workouts made me love the bands and set up my own mini gym space at home. I dont see any reason why I should go back to the conventional gym. Love from Bahrain
Loving the workout program. But tell you what, I am loving the chemistry between the two of you even more. Cheers again!
Seriously, one of the best HIIT training vídeos out now! Thanks for sharing!
Volac Nehrghal thank you my friend!
Love this,, was getting bored with weights,, great challenge and inspiration 💪💪
👊
As a married man myself, you 2 are very entertaining to watch 😂 makes the workout much more fun. We need more workout videos with you both in it 💯🤙🏽
Good to see happy couples working out and still have a laugh at eachother while under heavy training love it .
I'm a lil jealous tbh
Man! I just tried this workout for the first time. I was able to keep up and make it through using mostly medium/light bands. But living in Colorado at 8600 feet, it kicked my butt! You two are beasts.
Got my Undersun bands on order. Can’t wait to get started! Your videos are so informative and inspirational. Much love from the UK
Markrw1977 Thanks for the support my friend, great to have you as part of the tribe 👊
I do the couple's exercise and kicks Mt butt. I managed to get better. Thanks to the couple.this lady is tough.
Damn, just completed this workout, didn't know resistance bands could be this badass. I normally train with kettlenbells, but i like this resistance band training too. Thanks for making this great workout
I love the teasing going around in this video 🤣. Thank you for the video. Will try tonight!
This looks like a KILLER workout. I take my bands with me on the road for work and this workout will make my weekly training routine. Great job.
Please do more videos with your wife. You two are hilarious. Because of this video I decided to purchase your bands. I love the way she rags on you and then you rag on her. It's so so funny. I'm totally sold.
this is a great HIIT, it totally smoked me and I do a lot of HIIT workouts.
I followed this routine, it has changed my life full body work out on Sunday an wensday targeted muscle work outs on the other days 💪
Great resistant band workout! Tried it and effective. Time efficient and awesome techniques. Kudos to James and his wifey! 🤙
Nice couple and nice session working out guys. I really enjoyed this video.
Thank you for the informative and detailed tips on form. I purchased the set of bands a few days ago and received them today. I died midway, but will push myself to finish the workout little by little. You and your wife are beasts, much respect and looking forward to more videos!
Guys Awsome workout. I really enjoyed watching you two working out. Wasn’t like all those other boring workouts. I liked the fact that you both acted like normal people that I can relate to. Not all prim and proper. Now I’m gonna order your bands and the TA2. Thanks for the inspiration
im really glad you and your wife are leading advocates of these band workouts. Love the workout!
Hi James, just wanted to say I loved this video. You help me to stay disciplined to use my resistance bands. I can tell from this video you and your wife have a lot of fun together. Thanks man.
Thank you for the support my friend
❤️ love this. Please do more videos together. Wish you and your wife a happy new year
At least, James gets the audience he deserves. Thanks for your great work, Bro!
If I didn't know better James you have asthma like my wife at the end , but all jokes aside I love the videos and the bands. You have changed the industry we can literally workout anywhere, thank you
Hey James. Well funny enough I've always had asthma my whole life. I've learned to work around it but when I was a kid I had one of those stupid albuterol puffers. Haha. With that being said, that workout was extra tough. LOL
Mom comes in the room
mom: WHAT ARE YOU WATCHING!
me: James Grage working out
mom: I thought you were watching something else!
hahah.
😂😂😂
Probably your mom's been watching lot pf something else 😂
Yeah, the sounds suggested so! Thank god for my comfy headsets......continue grunting!
Hey James, I've been doing this program for about 2 years now, I'm having sore muscles almost every time I'm doing it. Great content, pls upload more HIIT programs
Just received your bands and did this workout.... my body is dead. I am very happy with how well these give me a workout. Not able to go to the gym because of covid and dumbell prices have gone insane, I didn't think I would find bands or workout routines that would actually build muscle but your videos and product is amazing. Thank you very much! Looking forward to using them everyday.
I have been going RBT at home due to corona. Been great. I will keep it a permanent part of my routine. I also think these workouts would be great for astronauts.
You guys are the best. Half way through and I nearly died I couldn't keep up at all. Thank you for sharing.
Mo Al Thank you for the support my friend 💪 definitely a tough workout
I love seeing these two exercise, joke, flirt together. Such amazing chemistry.
Got my bands today and did my first HIIT body shock program and it was definitely tough I’m not disappointed I highly recommend and she’s a good workout coach. This will test you it’s fantastic and I’m in jiujitsu even though no gyms open because of coronavirus I’m glad I purchased even when gyms open back up this will be my go to workouts
NO BJJ here either but this workout destroyed me.
I absolutely love your Undersun bands & TA2 programs ! James & Annik You guys rock !! Thank you so much for getting me started with band training !! Its a great workout you can do anytime, anywhere, & with anyone ! You won't be disappointed !
Hey my friend! Glad you're loving the bands and the program! Are you in the private facebook group for The Tribe?
@@JamesGrage I sure am James !
SO nice to see couple share their liking for training and working out together. By the way, your wife's tough! You guys look awesome, God bless!
Just got through doing these exercises after a run; and the bands are better than working out at the gym; something I use to do daily. Now just run outdoors for cardio; and do these exercises using these resistant bands. The bands are like weights only better.
I've tried other videos on full body work outs with resistance bands, but this one kicked my ass. A good sweat it was. Thanks.
Just finished this workout for the first time.
Totally beat. I can barely type this.
Started struggling pretty good at pushups. The last workout I wasn't even able to dip down lol. Gonna try and keep this up for a bit. Glad I found this.
This is so cool! I’m fascinated by resistance bands
Great video! I have incorporated bands into my workouts thanks to you. Keep up the great videos.
Greg Daniels 👊 thanks brother!
Bro, you have saved me during Covid with your band workouts. I now belong to a swanky gym but don't even want to use the equipment, I bring my bands! This is going to be new workout, love how you add Tabata. And...I have to say, you kids are a great couple, awesome energy between the two of you. I actually laughed while watching this.
You guys are such a cute and funny couple 🤣 i love both of your sense of humors🤣🤣🤣 by the way your wife is gorgeous!💖
Im tryning with bande! Wery good workout!👍👍👍
Received my undersun resistance bands today and my first ever workout with bands. It was awesome
Thanks, I just did this workout with my new Undersun fitness bands while sheltering in place in California -GREAT workout to prepare for another day of high stress in the investment industry.
Cal Pilot May I ask How this pandemic has impacted your industry? I’m in accounting, and it is getting ugly.
I appreciate this video so much. Gyms closed bit had some bands. This was great. Thank yall
Watching tonight for the entertainment, tomorrow for the workout. Freaking hilarious guys!
Wish you guys would do more of these video’s. The intensity of the workout is something that is hard to find in other YT videos. Could use more of these full body workout vids
I will need to try this - but just watching it made my heart palpitate. Maybe I will start off with 30 second intervals :D
Working on month 3 week 4 and it still kicks my butt.
Charlie C yeah the TA2 BodyShock workouts are challenging for sure!
Amazing you should definitely do more trainings like that
I cant go to mma like everyone else and was looking for a substitute for BJJ. This workout KICKED MY ASS. Thank you so much and stay sanitized!!!!!!
Awesome video, thanks to you now I like to workout with bands!
James this is such a great video. I'd really like to train with more full length videos from you just like this. Not necessarily total body, but full length workouts with different muscle groups or even super sets. I train 100% with bands as well.
edit: nvm, this was exactly meant to have viewers navigate their way to the TA2 program, which I did. Great job again.
James, I really admire you and you inspired me to train with bands only, but, probably as this workout is not targeting muscle development but cardio, I found several things that won't be optimal for muscle building...
- You're making too many reps. 8-12 is ideal for maximizing volume without getting a burnout before the muscle stress sweet spot.
- Just one set of each exercise will do NOTHING to your uscles. Yeah you can burn calories but your muscles will not even be sore the next day. 10-20 series a week split into 3-5 days a week (so 3-7 series a workout) is optimal.
- Starting with biceps and triceps, muscles that are used for other compound muscles, will decrease the amount of "weight" you can move on other movements like presses and pulls, making your chest and back pay the price for your exhausted bic and tric.
- Also using isolation movements is not optimal for these kind of workout. These "maximizing time" workouts make single joint movements (pull aparts, flies, bicep curls, tricep extensions, etc.) really unefficient, as they only target one muscle, while multi joint exercises target several, maximizing those 30 minutes. Same goes for single extremity exercises (like those kickbacks, you have to lose double the time with those). Squats, presses, rows, etc. are the key for these.
- Those final "combined" exercises (squat + press and lunge + curl)... I would not recommend them at all... Using the same "weight" with a squat and a press, or a lunge and a curl is nonsense... Your legs will not feel anything, and your arms will be destroyed, specially with bands that will be much more streched and thus have way more resistance at the end of the movement (arms) than at the beggining (legs).
- Also it's important not to target the same muscle within 3 minutes, as it is the minimum/optimal time for it to recover and be able to move the proper weight again.
I could keep doing this for a while, instead I can suggest you a real maximizing time workout. 3 circuits of 3 exercises, 10 reps per set, 15 second rest between set, and 90 seconds rest between circuits:
Band pushups - 15s rest - Squats - 15s rest - Bent over rows (rest 90s and repeat 3x)
Rest 5 minutes
Shoulder press - 15s rest - Ab rollouts - 15s rest - Leg curls (rest 90s and repeat 3x)
If you do it strictly, it's 27.5 minutes, including a 5 minute rest in between circuits, and will target most muscles evenly and efficiently. But you can extend rest periods and make it last 40 minutes to do it more comfortably. That was training A. Here comes training B:
Dips - Deadlift - Upright row
Pullups - Leg raises - Calf raises
Just rotate those 2 trainings throughout the week, and as they are full body workouts, don't do them 2 days in a row. If in the future it's too little volume for you to feel it, just increase the number of circuits of each workout (do 4 or 5 instead of 3, even if you need to make longer rest periods, prolonging the workout for and hour or a little more).
Cheers.
Brave Tank this workout isn’t intended to be a muscle building routine. This is a total body HIIT workout to tone and burn fat
@@JamesGrage Yeah thats what I said. Also we would love to see you try those circuits!!!
I let every ad play all the way through. I'm dying I was about let that hour long louis ond play too but I didn't wanna cheat that much 😂
You guys are my partner in crime every week great workout I include it in my routine
Nice couple training and having fun at the same time 👍🏼
Thank you. I have been inside for 21 days and gained a two pounds due to this big shift in my workout possibilities. So, this is perfect. I have bands that I have not been using and not I am going to go back to them as part of my routine. Thank you for the instruction.
You guys are fun. Thx a lot for the video
This was fantastic. Great workout and great camaraderie between the both of you. Really fun to watch and learn a great workout.
Marlon Hester thank you my friend! Yeah, she and I have fun hanging together
Thanks James. Happy birthday from Italy for the new year 💪👍
Massimo Happy New Year my friend!
i love your videos, both are very funny. congratulations.
Nice one. This was my "this week's finisher". And I'm a little more than finished right now. Thank you for that unbelievable content. Give us more of that PLEEEEAAAAAASEEEE
Just did this workout and i am totally fried. 😁 love it❤️ thanks for the workout👊
Thank you coach
Best Band full Body Workout. Looking forward to the next video but this is a keeper!
Very nice workout. I didn't want to go to the gym today and it was very good to do it at home. Bands rocks
05:58 - the moment Mrs. Grage caught her braid with her teeth then spat it out was so unexpected and SOOOO badass 🔥
You guys are frikin funny loved this. You two need to post more content together 😀
Can't disagree with you
You guys remind me so much of me and my wife with how you act. 3 young kids and just starting to get back into shape. Thanks for the workouts that doesn’t take having to go to the gym for 1.5 hours a day. Even my 4 year old boy is copying the movements.
Thank you brother now i will gonna use bands and i will gonna add it into my regular push-ups thanks men
AHAHA it was great to see the both of you having a good time together. Nice workout too.
Newbie here. With bands. This video is hilarious! The banter between these two
Please make another one of these videos with a different set of exercises. Since gyns are closed everywhere many of us a relying on home workouts. It would be nice to have a second workout to do. Love your videos and bands.
After watching this workout , man I have just subscribed to your channel , this workout is a killer and I think I`m going to be a convert to bands looks like its space saving regarding equipment so I will be able to get rid of some of my machines in my home gym ... Thanks guys !!!
This is a great looking workout!!! Can’t wait to do it tomorrow!!! 💪🏼💪🏼💪🏼👍🏼👍🏼
This was awesome and you 2 are hilarious. I love the banter
Thanks for the video. Please include more on back tricep and chest
Awesome video! I’m so glad I bought the bands it’s a life saver when I can’t make it to the gym or am stuck at work. Happy new year btw!!!
Humorous Errectis Happy New Year!
I think that you're doing a disservice in that if you perform more slowly you could benefit from the eccentric resistance, time under tension will also improve with the focus shifted from amount completed to quality reps . the exercise flow is a good mix but unclear about rest time? May want to discuss that by doing triceps before shoulder press would possibly increase fatigue to triceps thus increasing deltoid activity.
Thanks!
You’re welcome
"Water is for the weak", haha!
As a former runner and a soccer player it's odd seeing how the idea of hydration as taking in a constant supply of water has caught on. A half hour workout doesn't require any immediate hydration. Ideally you ought to be well hydrated before starting (sometimes with an early Sunday game a late Saturday night of drinking keeps this from happening). Once exercising at a high rate your body actually slows the absorption of water from the stomach, so drinking during exercise of a half hour really does nothing in that half hour window...except possibly swish around in your stomach uncomfortably.
I enjoyed the video with the two of you AND I like the workout 👍
Your wife is incredibly cool & tough and should start a RUclips channel of her own. I'd definitely follow! Have a happy new year!
You guys are a great couple. Thank you for the tips.
I wish I had a pool behind me to jump in to right after a nice workout like this one!