Full Body Resistant Band Workout – Lose Weight – Total body Resistance Band Workout – Band Workout



hey guys this is Christine curry and today we're going to be doing a band workout so what you're gonna need is you can either get a resistance band with handles or if you just have one of those normal bands that you see at the gym that doesn't have handles either wouldn't work alright so first there's a stretch you can use your band take it overhead take it to the right to the left it's a little warm up of course here in beautiful California it's about 100 degrees right now so we're already warm other side it's true so you get back and then bring it forward and then shoulder and if you really want more shoulder mobility you can open up the band wrap it up and take it all the way back and all the way forward just just getting clipping and then bring it back forward keep the band top and then just side to side so there's not a whole lot of cardio in this but if you want to add it feel free then bring the arms down just stretch side to side I'm gonna hold the right side take the arm up you can still keep the band in your hand bring it behind just give a little pull up the shoulders and the front more time and that front okay so right now we're going to start with back so a few back exercises in a plie squat we're gonna run through this two times on the second time I'll add something to make it a little harder unless I melt so bring it down one two so you're just gonna stretch it right across your collar back so I don't want to see it behind your back I wanna see it right to the collar bone then if your band isn't tight enough so I don't want any slack I don't see that at all okay so we have eight more just pull and then the last one hold that low squat impulses for fifteen two three four five six seven eight nine ten five four three two one nice and you're gonna bring it down so no legs on this one this one's gonna come right across your belly and you pull it down so some of you might need to tighten the bat to make it harder so you can pull it down so if I show you from the back you're really flaring your back muscles here so really squeezing the shoulder blades so you go about ten more ten nine eight seven six five four three two and again we pulse so one two three four five six seven eight and lasts 5 4 3 2 1 and that all together you're gonna pull high pull low and you can add a squat 1 2 3 4 5 6 7 make sure pulling at the bottom five more four more three two shake that out bring the feet together next move we're gonna do a side lunge with a chest pull so again make sure your band doesn't do this like – and you're gonna lunge to the right low lunge and pull I haven't do 15 of these and then make sure you stop right here don't let the band go slack in the middle out to the side so get lower and again when we go through this again I'm gonna throw in a few things if you want to make it harder because I know that you're dying to make it harder this is really okay alright so last five three two and one right shake that out a little bit same moon left side so again across the broad line one two three and I like to land on the ball of my foot so I can kind of bounce back then get a little lower as you get warmer and out alright so wait five more four more three more two alright shake that out here so you take the band off and put on the ground string two rows so the more you step on the band the the lighter it is so you want to kind of take up some slack on this band so I'm gonna step on a lot of it because my back muscles are pretty strong so you want to step on a lot to get resistance left leg back hopefully I won't fall in the pool pull it in alright so you 15 in this direction which is just straight back elbow in and again if it's too light it'll look like this just so you know and you won't get any resistance so keep it slack and make sure on it or you'll take out an eyeball okay so five more four more three two and one and then you can add a rotation so you can add abdominals I'm going to turn my elbow out so up into the upper back now and I'm going to rotate a little okay so 15 of these that's three four five six seven eight ten so five more in this one four three two all right so then you're gonna change it to the other side again make sure you take up some slack around so it'd be too light especially with your back muscles your back muscles are really strong so step back make sure you're on it make sure you fall in the pool and pull – so this is the one with the elbow is in not too much rotation pull so that's six five alright last five last four three two and then right into rotation I'll go out and open two three four five so make sure that elbow stays out okay last one send me five more four more three two bring it up I like to do a little stretch in between so again just like we did in the beginning just over and back open up the shoulders and then we'll move into some chest work so you can take the band behind you this time and what you'll probably have to do again is take up slack let's shape a really heavy band and then just hang on to your handles right so again we're just gonna do squats we're gonna add a chest press just gonna press one two three four five six seven and even though we're focusing on chest here make sure those squats look good right heels back last four three two one and then you're just gonna hold I'm going to take up even more slack for this one and you're singing me punches one two three four five six seven eight nine ten maybe six more five more four more three two one break it in and then add rotation so we're going to move it into pivot punches so we have 20 of these so you turn on the back foot okay five six seven eight nine ten give me ten more ten nine eight seven six five four three two one remember you can always wrap it up one more time if you want to make it a lot harder all right so let's take it off let's move into a little bit of tricep and app work so I'm gonna need you to wrap it up if your band is too long or too slack so we're gonna make it nice and tight so tight right here you're gonna make an X so you need to pull the band like this I'm gonna sit into a low squat so watch my torso I'm gonna make my even tighter so my arms are engaged right so it's isometric here triceps are engaged and I'm just gonna twist okay we're do 20 of these one two three four five six seven eight nine now notice at no point does my band look like this okay alright last five five four three two one so more side bending I'm gonna take it up here I'm gonna squat really low pull it and you can go side to side so one two three four five six seven eight if you want to make it a little harder you can pull all the way down elbow but my band is still tight okay I mean pulling it a little all right so that's five four three and two and you're gonna hold Center keep it really tight we're gonna work the triceps so back of the arms all that flabby stuff right summers coming even wearing tank tops all right so just extend I'll make sure this left arm stays really really strong all right so we have 10 of these 10 we did 15 2 3 4 5 6 7 8 9 10 hold it tight and again we have 15 on the left keep this right arm really strong so the right arm is actually still working so 15 on the left 2 3 4 and the important part is the full extension right so you'd rather have toned arms and flabby arms so make sure you really extend through that left arm so keep going last five four three two one all right bring it down so now we're gonna do one more tricep you're gonna wrap this up a walk and then you're gonna turn around I'm gonna send it behind you and creep this other arm up all right just like that so there's a lot of rope behind you this is my favorite one so arm in keep the band tight and then extend so we're do 15 all right so this is three four five six seven eight nine ten so at five more four more three more two more and then you're gonna hold it the top impulses so just extension it's just gonna burn one two three four five six seven eight nine ten five four three two one oh my god that really burns actually all right so second side just wrap it up once again just drop it behind your back snake the other arm up elbow in so make sure this elbow isn't way over here again draw this in elbow in and extend one two three four five six seven eight nine ten so last five of the slow ones four three two hold it to the top and pulses one two three four five six seven eight nine ten last five four three two one alright so now you're saying all Christine what if I'm not flexible enough to get my arm behind my back so you'll have to skip forward to the yoga video that I'm doing right all right let's move it into some legs so first one you're gonna stand on the band right here hip let me be a little more than hip distance all right and then you're gonna bring the handles up to the shoulders turn your palms out so squatting back do 15 of these right so that's two three four five six seven eight nine ten give me five more five four three two and then we're gonna add a shoulder press we do two ways your band is really tight you'll go single arm all right some of them are really tight if not we go one two three four five six seven eight nine ten okay last five five four three two one crap okay you know it was hard bring your right foot in tell me at home it's not hard that was hard all right lunges so you're gonna step you're gonna put the band under the arch of your foot again make sure it's really under there except snaps you're gonna get hurt left leg back bicep curls with a lunge so one two doing fifteen three four five six seven and I'm this one we're gonna keep the arms straight in front of you okay straight up four five four three two one take it off that one put it on the other one make sure they're even and we're gonna change out the bicep curl so this time we're going to flare out to the side so it'll be one so there's a little flare two three four five six seven eight nine ten last five last four three two one all right shake that out a little bit so now we're into a little outer thigh a little glue so guys step on the band not too worried about how far apart your feet are on this one and you need to cross it okay so if you try to do without crossing it's not going to work then arms working draw it in hold it tight lean to the left lift up the right leg so 15 reps straight up one two three four five six seven eight nine ten plus five four three two one now you're gonna bring the leg behind you you're gonna angle it out you know push a glute lift behind you 15 one two three four five six seven eight nine ten last five four three two one that really burns to bring this pin lean to the right with the leg straight out to the lasso not behind you one two three four five six seven eight nine ten last five four three two one all right so I know you're super excited we're gonna totally run through this workout again because I know you can't wait to do that so we always want to do two sets movie three if you're really bored alright so we're gonna start from the beginning so you're gonna wrap that band up again I'm gonna add a few things to make it a little bit different little bit so we started with back muscles right so we started with like a lap pull down and then the first one we had our heels down on the second one you're gonna balance alright so down and up one and you might not be able to go quite as fast with your heels lift it three four five six seven eight really squeeze those shoulder blades so this is back fat right right underneath that bra line that really stubborn spot last two one now hold that balance and pulse one two three four five six seven eight nine ten five four three two one bring it down straight legs this time we're gonna take it high to low pulse alright so we're not gonna be on our toes for this one it's a little hard to do that but I'm gonna have you sit here and we go low pose one two three four five six seven eight nine ten last five four three two one and pulses here so it's just a small squeeze in this position three four five six seven eight nine ten five four three two one sit even lower cuz I'm super mean lift your heel up like 1 inch the other heel up and we're gonna go high-low 15 times 1 2 now pull the band pull 4 5 6 7 hold 8 whole 9 10 11 12 13 14 15 and bring it shake it up see my little stretch back and forth alright now your favorite maybe it's my favorite side lunge with a chest Bowl so this one is not going to be up or down its gonna come straight across the chest and the first set we came through with a side lunge and a pull the second set I'm gonna make it worse so I'm gonna pull out press it pull out press it pull out so neat under the band alright that's 5 6 so there's a little pull a little pull little pull little bull in out five four three two and one Wow shake that out I don't think we need to do the left side today because that was so hard we'll do that tomorrow all right so it's neck is tight it is hard bring it out and under oh we're just doing right side training today three four but again notice where my knee is here all right pull down pull pull pull again back back back back back back last four three two add one okay in two rows so that's the one where you gonna place the back of the floor step on it you want to take up a lot of slack back unless it's a pretty strong so right foot left arm get on there and rope elbow in one two so you kinda know what you're doing we've already been through this once so now just really get in there and pull all right so elbow in on this one pull pull so last five four three two hi row of the twist so I don't need to explain it we already went through it once now really gonna be rotation in those in the core for five six seven eight nine ten last five four three two one all right step on the other side take up a lot of slack so it should be a lot of man left on the other side ground your right foot elbow in on the first one one two three four five six seven eight nine 10 so 5 here 5 4 3 2 right into Jairo the choice no break like in the first round 1 2 so look at the torso twist you want to make it harder you can always really show their hand ok you can do that on both sides so breathe bring it in and the elbow stays out pull pull for 5 4 3 2 1 so my chest you pull this around take it behind you and then hold on to those handles so that they don't swing around here all right take it wide so the first one again we're gonna do it turned in squat so we were plie we were turned out before so now let's turn in Peter straight hips back one two three four five six seven eight nine ten last five four three two right into punches okay one two three four we're doing 20 these six seven eight nine ten ten nine eight seven six five four three two pivot one two three four five six seven eight nine ten lakhs ten nine eight seven six five four three two one nice so the quicker we go through it then it sort of becomes cardio all right so let's move into a little bit of core a little bit of tricep side bending all right so you kind of like that little v-shape in here so side to side and also rotation you know make this really tight you're going to sit pull your abs in nice and tight all right I'm gonna make mine even here hold the arms so the whole time from the back the arms are engaged triceps it alright so tight so the first one is just literally a side but holding that band tight cater to twenty one two three four five six seven eight nine ten so rotate rotate rotate rotate rotate you have four more four three two one so I'm gonna change the second one you're just gonna hold the hands here sit really low one two three four five six seven eight nine ten elbow to knee don't bend over eight more good six five four three two one bring it up alright nice job so a little bit of tricep back at the arm I'm gonna bring it wide here hold it ground the left arm bend the right elbow one two three four so really squeeze five six seven eight 910 lasts 5 4 3 2 1 ground the right arm bend the left elbow 1 2 3 4 5 6 7 8 9 10 last 5 4 3 2 1 now I'm sweating like a pig hopefully you are to put it 200 degrees just so you know bring the right foot forward left foot back again this is the one where you hang it behind I don't want to explain too much because we already did that so bring it up 1 2 3 4 5 6 7 8 9 10 4 5 4 3 2 right into pulses one two three four five six seven eight nine ten five four three two one let's switch sides so wrap it up on the left send it down your back grab it so grab it first and then extend so 15 slow 1 2 3 4 5 6 7 8 9 10 we have 5 more 4 3 2 1 I'll hold it up here and last 15 pulses one two three four five six seven eight nine ten plus five four three two one I am done so let's get out of the arms a little bit get into the legs you're gonna stand on the band a little more than hip width apart so the band is actually keeping my thighs and knees open again we've been through all that so let's just go right into it this time we'll do those single arms so we're just gonna press up one two and we do 20 of these three four five six seven eight nine ten last ten nine eight seven six five four three two one awesome all right now outer thigh glute you can across these make sure you cross them bring them up so is your second round here we go fifteen to the side fifteen to the back one two three four five six seven eight nine ten big five four three two one that's right into the back so it's like again like four o'clock five o'clock on a clock one two and this is really good for your gluts gets right in there listen up nice and high seven eight nine 14 all right shift a little bit to the right left leg out yeah 15 1 2 3 4 5 6 7 8 9 10 5 4 3 2 1 bring it to the back squeeze the glutes to make sure it's in your butt 1 2 3 4 5 6 7 8 9 10 last 5 last 4 3 2 1 great job all right you can always run through that again if you really want to or you're just completely crazy so let's give a little stretch right here again just like we did in the beginning take it over take it over to the other side bring it down and you can flex the left foot if you want to just hold the band bring it back to the other side bring it down flex the right foot if you like bring the arms in take them behind you really light just stretch through the shoulder so that Trice up here and then other side breathe in and release just give me a big inhale up grab the left wrist stretch it up and over to the side other side grab the right wrist draw it up look up rotate nice bring the hands behind you clasp them open the shoulders look up bring it in shake it out one more just lift up inhale exhale bring it down and that's that's it for today I hope you enjoy your band workout thank you

38 Comments

  1. For calorie burn and individual moves:
    https://www.gymra.com/instaview/-fgjeJZfeAs

  2. I always wanted to do a full body workout with resistance band at home and this video help me out tysm @GymRa. Very well instructed.

  3. รŒ'm dead but worth it. Great workout, awesome instructor. I love how she just gets into it throughout without the unnecessary talking. Thank you!

  4. Bihhhhh why I thought this was Jillian Michaels lol

  5. This was a great workout! I was so sore the next day.

  6. OMG I just died doing this ๐Ÿ˜‚

  7. Good workout but bit too fast to get the form (no way for beginners), I don't recommend intey bands for that :-/

  8. She is an amazing teacher love this!โค

  9. thankyou so much! really help full

  10. Great workout… Tq so much

  11. Amazing workout, this is great. Thank you for your time! Did this with my son. Day one!

  12. Just did it today! My arms burns๐Ÿ˜Š thank you for this workout

  13. Thank you for this workout..It by so fast and I got a wonderful workout for my arms. I'll use this as my arm day.

  14. How many calories are burned with this workout?

  15. Incredible workout

  16. do have to all the videos before doing it

  17. Disclaimer: Don't do this if over 40.

  18. Superb mam . Ur band excercise is too good

  19. All I have to say is DAMN WHAT A WORKOUT!!!
    My arms are shaking! U said the workout has no cardio?? It sure does! I was sweating like crazy & I loved it! Thank u & please keep making more intense routines like this ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ

  20. Awesome workout!! Feeling the burn! I totally got my band tangled in my ponytail during that second set of chest presses ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

  21. Hi , this workout has been a part of my life for about 6 months now and I 'd like to ask what the side lunge works on ?

  22. This is a great resistance band workout. One of the best I've done on You Tube. Thank you for posting!!

  23. I've been doing a lot of resistance band workouts, so far this is the best!

  24. Wow I like videos
    Pleas back

  25. Best workout till now with the band ….wanna know how much calories will ds burn…

  26. Holy shit! I am drenched! I was annoyed by her counting because My muscles were in such fatigue! Thank you!

  27. This is so much harder than I expected!! ๐Ÿ˜‚

  28. ๅพˆๅฎž็”จ๏ผๆ•™็ปƒ่บซๆๅพˆๅฅฝ๏ผŒๅธŒๆœ›็ปง็ปญๅ‡บๆ›ดๅคšๆ›ดๅฅฝ็š„่ง†้ข‘๏ผ

  29. I really likes this workout overall BUT I am not sure if this was intentional or not but the press behind gluet move for the left side on the first round was missing. And we skipped lunges with bicep curls on the 2nd round. Otherwise it was goo overall workout

  30. This lady is an athlete, not some pretty girl going a bit if a fitness class. Great work out for any level of athleticism.

  31. This workout was brilliant she works at a steady pace so you can keep up with her ๐Ÿ‘๐Ÿป Iโ€™m going to do this a couple of times a week see if I can tone up ๐Ÿ˜ƒ

  32. TรœRKLER BURDAMI !!!

  33. i swear to God this jus killed me. i couldn't evn reach till 15 mins of the video my body gave up and i couldn't breathe… GUYS THIS WORKOUT IS NO JOKE ๐Ÿ˜“๐Ÿ˜“๐Ÿ˜“๐Ÿ˜ฅ๐Ÿ˜ฅ๐Ÿ˜ฅ

  34. My arms are on fire ๐Ÿ”ฅ. Thank you sooooo much !! I was very lazy today for a workout but I push myself, I m so glad I did as I really loved this workout !

  35. Omg this was hard. Thank you so much for this workout. Everything aches ๐Ÿ˜ฉ๐Ÿคฃ

  36. Great resistance band workout!

  37. Tonight will be my 5t or 6th consecutive night on this workout , it is getting easier and I can see a difference . That lady keeps me going , she's got charisma .

  38. I really really love outdoor workouts!! Fabolous exercises, fantastic landscape ๐Ÿ™‚

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