Total-Body Resistance Band HIIT Workout | James Grage
ฝัง
- เผยแพร่เมื่อ 23 ก.ค. 2024
- This super-quick total-body workout combines dynamic resistance, time under tension, and high-intensity intervals to give you a great pump you can do anywhere in under 20 minutes.
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00:00 - Benefits of Resistance Bands
01:05 - Band Split Squat
04:32 - Band biceps curl
06:00 - Band squat
07:30 - Band shoulder press
09:05 - Squat hold with band pull-apart
10:30 - Band push-up
12:00 - Archer pull
15:05 - Band overhead triceps extension
16:30 - Crunch
18:00 - Outro
You've done resistance training before, you've done HIIT before, and you've probably even used bands before, but never like this.
Undersun creator James Grage and fitness model David Morin are here to lead you through one of the toughest HIIT workouts you've never tried. This workout is anaerobic resistance training, but done for long intervals with very short periods of rest, just like HIIT.
"We're taking resistance training and we're making it HIIT training," explains Grage. "So you're getting the best of both worlds."
| Why Bands, You Ask? |
Bands offer the unique advantage of being portable, versatile, and dynamic. You can easily transition between exercises to get a killer, full-body workout anytime, anywhere, in a very short amount of time. But aside from their convenience, the dynamic resistance of bands is uniquely excellent at pumping blood into your muscles while you train, making bands the perfect tool for building muscle.
"The free motion of the bands is very different," explains Morin. "You get in, you break a sweat, and you get a good pump. That's what I enjoy most about it."
You'll definitely get a massive pump with this workout, especially with the way the sets are structured. Each exercise is done for 60 seconds with only 30 seconds of rest in between. Since the rest periods are very short, this workout gets intense fast. You'll have just enough time to catch your breath and grab a sip of water. Just don't go too far, because that next exercise will come faster than you think!
| 20-Minute Resistance Band HIIT Workout |
Circuit: 30 sec. of rest between exercises.
Band split squat: 1 set of 1 min. (right side)
Band split squat: 1 set of 1 min. (left side)
Band biceps curl: 1 set of 1 min.
Band squat: 1 set of 1 min.
Band shoulder press: 1 set of 1 min.
Squat hold with band pull-apart: 1 set of 1 min.
Band push-up: 1 set of 1 min.
Archer pull: 1 set of 1 min. (right side)
Archer pull: 1 set of 1 min. l(eft side)
Band overhead triceps extension: 1 set of 1 min.
Crunch: 1 set of 1 min.
=============================================
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Favorite band exercise keep them coming and I will do this workout every day
Never used bands before. Thought they were for sissies. But then, covid happened. Question: How much pressure do these things take? Do I need to worry about them snapping on me?
Kermit T. Frog if u have a assorment of bands u should be able to fine tune what u need. I have not needed to over extend my bands so i have no worries on breaking them. Watch as many videos as u can with james in them. He is the band master
@@djd-fect7467 Thanks.
Kermit T. Frog J.B.
Honestly, them dropping resistance just validates the bands and the exercises even more
I didn't think bands were cool until drop sets, you should check out the intelliWeights AI trainer for bands.... insane
@@rmasso38 hello, can you please send me a link.
Thanks mate
Love the workout. Good to see you guys struggling too as I was struggling. We are all human after all.
I don't know about you... I fake it lol you should check out the intelliWeights AI trainer for bands.... insane
@@rmasso38 no, i don't think I will
@@dra3s thanks for the update, please let us know who was talking to you lol
You know its a real workout when the hosts are puffin
That's the type of workout I like to see. Hard work 💪💪
or they are using bands that are too heavy
That's what happens when you just do muscle isolation
@@Karma7711 Does this workout consist of muscle isolation?
And dont edit out the part where they failed!
Respect,!
I absolutely love these workouts with bands💪
Never have to waste my time with a gym membership, waiting for a piece of equipment, the list goes on and on...
James is awesome, i follow his channel, didn't expect he would appear on Bodybuilding during these times! thanks for posting this video!
Now I'm skeptical about these vids, but I got myself some resistance bands and had a go of this workout. And two days later I'm absolutely aching all over. Fair play to these guys. I don't have space for weights at home and this is ideal. Wouldn't mind a few more variations with the bands too.
Hey man hows it going now?
This gave me the same pump and level of exhaustion as my 35 min dumbbell workout! Thanks !
I love how genuine you guys are. Like some of these they just blow right through like nothing and meanwhile on our side we’re dying. But you are letting people know this is hurt lol
This is amazing, this is bodybuilding
It's always been about the love of the game, the energy I gained from it. The heart, the passion, the love, the commitment and the energy that you are willing to put into it. That is bodybuilding, that's bodybuilding, and that's what it's always has been, and people forgot.
Of all the remote workout videos I have followed for my workout, I really appreciated this one the most. I like how the trainers divert the viewer's attention only to the intensity of the workout, rather than attempting to encourage a whole set of unrealistic changes at once through empty platitudes. In my experience, building positive change in one's life comes one step at a time, and in this video we focus on getting the workout done! Thank you, guys!
This looks like a great routine especially now during the pandemic since gyms are closed i wish i saw it sooner 🙌🏿
Thanks for the introduction to resistance band training! Changed my home gym! Can keep the amount of equipment needed to almost nothing...pull up bar, and elliptical, some resistance bands, a sand bag and a box to do plyo...done!
Hands down the best resistance band workout out there, credit to James Grage for mitigating the Coiv-d19lbs threat!
This video was amazing. I think this might be the best resistant workout I've seen yet. Thanks bro!
Doing 2 rounds of this is the ultimate challenge but worth every burn felt!! Let’s keep going. Stay safe, stay healthy
Ive heard people say that resistance bands are silly.
These bands are no joke a great tool you utilize in your workout!
I've watched (and still watch) your resistance band tutorials and workouts and really appreciate the time and effort you all put into them.
I've been looking for a decent "series" of band workouts (arms, legs, core, glutes, etc) in either a dvd, downloadable, or like this one TH-cam.
Im glad I found you guys.
I do these 15 minutes sets from you guys, and create my own 15 minute workouts using your suggestions and I am literally on fire with muscle burn.
I also appreciate switching to lower resistance towards the end, no shame in it at all.
Finish those reps and even be able to squeeze out more bylowering the resistance when you can't push on, so that you can.
Beats quitting any day.
Great stuff.
Thanks again guys!
Same experience exactly. Felt like it was a real challenge to find workout routines that hit as hard as James'. No doubt this guy puts a lot of effort into sharing his workouts during a time when they're much needed.
Have you ever gotten muscle soreness from this sort of workout and if so what muscles of yours get the most sore? I wanna know if this could actually build SOME degree of muscle
Tip Of The Iceberg speaking from personal experience, if you’re a beginner you’ll definitely see muscle growth, as beginners will typically respond to any type of muscle stimulus. However if you’re more experienced, it’s better to use bands along side dumbbells which is what I do. If you don’t have weights and only have access to bands as a more experienced gym-goer then bands will most definitely cause muscle growth, just at a slower rate. They’re extremely good for maintenance if you usually train with weights but whilst maintaining your physique they’ll still provide some muscle growth.
Tip Of The Iceberg I should add that as always, the technique should be correct and you’ll feel the band at its strongest resistance at the top of the movement. The resistance increases as it stretches. I realise that’s a lot of info so Ultimately and in short, you will DEFINITELY build muscle with just using bands.
Loving my Undersun Resistance Bands and James’ 90 day workout plan. Skinny me is starting to build some muscles. I’m going to have to do this HIIT workout one of these days soon. Looks like a killer. Thanks James.
I’m getting ripped also with these bands! the large bands is a lot harder specially when u up the weights in the bands
Incredible quick workout! Very manageable if you're new to band or even body weight exercise. I would recommend this to anyone new .... and challenge the more experienced to try this with the thickest bands. You will get a great little workout. And if you still have energy ... repeat this program two more times!
This is more efficient than my regular workouts. I underestimated the difficulty of this workout.
James, you made my day. My wife and I have been doing the HIIT workout you recorded with your wife about 3 months ago. I am struggling to get through 60 seconds of pushups. To see you, who are in much better shape (and younger I might add), than me struggling with them as well made me feel better about what I am able to do. Thanks!
Just order some undersun bands, be arriving in few days cant wait to get started!, am over sea for 2 months so I got nothing better to do then do fitness, cant wait to see the results. Really hoping these bands work! I don't want to be massive but I want to be fit.
I use to hit the gym all the time but over the years I end up stopping and not be motivated. But now am getting the right mindset. Watching this workout give me comfort, even the host is struggling at the end but still power threw, shows that everyone hits that wall
Love it guys. Thank you so much for this. Beautiful full body workout. Exactly what i needed
The archer pull is a great exercise. Some great tips here, and great quality bands.
The archer pull exercise is very useful for everybody to do according to the one's capacity .It is helpful to body builders.Thanks.
I bought these bands and tried to follow this workout. You can feel the burn, but since I haven't worked out properly in ages, i just need to get the stamina going. My only concern is that m a bit nervous about the band snapping during some of the workout. I think thats more of a strength thing on my part. These bands are well worth the purchase for sure!
Great videos. I really enjoy learning about the ways to workout every muscle group with resistance bands. Because of your videos, I've been more active during the pandemic than before. Thanks and keep em coming!
Just did this workout with my Undersun fitness bands
the most INTENSE resistance bands workout I’ve ever done
Had me on fire 🔥
Would you replace the Gym for the bands ?
@@alainmarceux6817 It depends
i feel like if i use the bands daily i will definitely see a difference. although i do enjoy going to the gym and will continue to keep going due to the environment
Great workout, done this a few times now and yes I was puffing, certainly raises the heart rate quick, and yes my triceps were burning at the end. Thanks James and everybody for these all workouts and information in these unusual times, really appreciate it. Who would of thought it Resistance Bands.
I like the exercises! Finally some exercises that don't need bars to attach your bands to. And I liked that when the host was exhausted took a break 😊
Imagine listening to this without a visual 👀
You nasty
MTE LOL
lmao read this while they were still doing split squats
😂😂 why you gotta scar us like this
You have a one track mind 😆
Best bands video I've ever seen! Just shows how hard it is as even you guys get burned out. Love it. Thanks so much guys! ✌🏻
You know whats refreshing, to see workouts that the instructors struggle with. They never gave up, but showed that if you have to drop down to complete a set or time, then that's better than giving up.
I brought resistance bands and can not wait to start getting my routine down.
I am definitely going to be looking on this channel for the excellent advice and to put together my own work out regime inspired by some of these exercises.
Keep up the tough work guys. 💪💪
Love to see the host go all in and get wrecked at times by the exercise. No posy ”I don’t even sweat” stuff! Thanks for a good routine. When ay home, I love to do stuff that keeps the heart rate up but also has some isolation. 💪🏻
Thanks for this. Just got a band and this workout was a great way into using it!
Did it during travel time for 5 days and it was perfect. Short, full body workout. Loved it
One of the most authentic work out Videos..
Good range of exercises shown..
Plus the efforts that you have put in..
Amazing !
Thank you for this Video..
👌🏾
Great workout by 2 of the best on TH-cam, keep them coming while we are in lockdown here in Australia 👍
Hope you are safe in Australia!
Perfect. I have a set of bands coming tomorrow, and was looking for a good full body band workout. Thanks!
I admire you guys. You're authentic and honest. You're an inspiration for us aswell.
Thank you sirs for this time saving, blood glucose reducing, workout. Very helpful for those with T2 DM working over 40 hours a week. Appreciate all you do James Grage!
Thank you for the videos. I was going to look on amazon for something to workout with (I don't workout), but you guys make this look like a real workout and not a gimicky waste of time and money. I'm buying a set when I get paid. I'll even get bold and video the unboxing and what I look like to start this. You've motivated me.
Thanks again
Isaac
Likewise. Picked up a set of 5 bands. Gonna start on light
This is one of my all time favorite workouts. No matter how "in shape" i think I am, i always come back to this workout and it kicks my butt. Its effective and efficient and leaves me completely gassed! Simply the best.
The best work out I’ve ever done. Love you guys well done, really appreciate this ❤️
Very impressed. Nice to see the pros showing "working to fail" and lowering resistance when necessary. Big help with post op collarbone surgery. New subscriber here 👍🏻
Bands under the arms works so much better for pushups. Good video!
Thanks for your videos, they are really helpful considering the COVID situation. I find these training are at least as effective as weightlifting, if not more! Never had an injury since I started (and I regularly had joints pain/injuries doing weightlifting).
I kid you not, this is by far the most unique style of workouts i have ever tried. Thank you.
This is a great workout and especially excellent for those of us working out at home during the pandemic. I've been doing this one every other day and it's been a super workout to alternate on non-heavy lifting days. A+
Recent convert here...I WISH I'd picked these up years ago! Always turned my nose up at bands. Well, what a fool. These things absolutely kick your butt AND build muscle. Will never set foot in a gym again.
Do u think you can get the same results ?
@@alainmarceux6817my two cents here: I combine these workouts with other bodyweight exercises and also DB exercises. Adjustable bench in the garage, couple sets of DB's, bands, good to go. I save so much time this way and still continue to stay fit. If you wanna get huge then you'll need a bigger home gym or join a full scale gym. It really just comes down to time
This is EXACTLY what I was looking for. I have a heavy resistance rubber band and really didn't know where to start. Thanks, you got a subscriber ❤️
just getting back into working out. This i'm using for my rest day workout very effective
Awesome brutal workout. Thanks for posting.
As an archer I'd like to give you some advice on your archer pulls. Keep your rear elbow (the pulling arm) high (it should never drop below horizontal), and instead of focusing on pushing with your front arm, use your back muscles to pinch your shoulder blades together behind you (your chest should be protruding forward). It's more proper form and it will hit your back and traps way harder! Other than that, GREAT WORKOUT!
Honestly, been going to the gym for half the year and this workout still destroyed me. Thank you guys for a great workout 💪💪💪
Made me feel better about working out seeing him drop down a band and taking a break to "shake it off". I started CrossFit a few weeks ago and while I don't quit I do have to drop down a band or a few lbs on the weights or kettle bell and I often have to take a break to "shake it off". Nice to see a professional doing the same and love the phrase "No shame in the game." That one scene in this video made me feel much better about my workouts and it's exactly the inspiration I needed. Really appreciate that not being edited out. You earned yourself a new subscriber. Thank you!
Smart ! I’ll use some of these even though I have weights at home . Thanks.
Gotta give the bands some love
I almost snapped my elbow sittint down for dose crunches because i had no strength left pff this is amazing
Great video Guys, did this for the first time today, had to drop the weight for some of the exercises, who would of thought it resistance bands, rear delt, Press Ups, archer pulls, and triceps extension burn’t like Hell. Keep them coming. Thanks. 💪
Thx guys. This is the first resistance band workout that is really challenged me. I've been looking. Thank you.
Wow, thanks a lot, this is so beneficial 💯
Lovely workout!
Much needed in these times!
And can be done at home as well!
Thank you for this!
Inspired by you I even started my own channel!
Good channel bud
your channel is amazing
fitEZ awesome channel💪🏼👍🏼
Good work mate!
wowza boi
I saw you a year ago and now I was searching for this link now I am glad I found you guys, it’s a good time for me to come back in my shape. Thank you 🙏🏻
Thank you. It was a great workout. I have been looking for a video to follow and this was just the thing I was looking for.
This workout looks really effective 💯
Great work guys this is what I've been looking for 👍
It is. I've got more band workouts up on youtube channel. I hope you can make some time to check it out.
I agree but trying to figure out what it's working out
@@TheBuffessor I need to get some beginner resistance band videos for a 42 year old male who has been coming down in weight / bodyfat but now want to start working out with my resistance band. Any help would be super appreciated!
@@VelcroKittie I will record an hiit band workout video this week. Thanks for the suggestion
Loved this workout! Thanks! I did 3 rounds of each workout with resistance bands and a 50lb vest on!
LMAOOOO
This is the real deal in power band exercises....it's the only video on TH-cam that shows the rutin, the motions and this guy's do it ...nice video dudes!!
Thank you for sharing this workout. I’m definitely trying this one 💯💪🏽🤙🏽
Very effective exercises! Will definitely use a few of these on my fitness channel as well
ETW SPORTS & TRAINING I love your workouts
I started this routine 3 weeks ago and do it three times a week. The improvement I have seen in my cardiovascular and overall anaerobic training has been substantial. I should have been a band man a long time ago.
does it help maintain your muscle size?
@@selfinflictedjoy yes it does!
Love this, thanks boys! Warning don't put this on too loud if your significant is in another room they may wonder what you are watching (I loved it!). Also gloves do help I used them second time I tried.
ótimo este treino de vocês, esta ajudando no meu ciclo de treinos, abraços
I thought this looked easy at first. Just finished and I feel like dying lol great workout
lol
I enjoyed this so much I bought a set of Undersun Resistance Bands, thank you for sharing!
Adam, how do you like your Undersun bands? I’m thinking of getting a set myself, I have joint issues and bad shoulders, so maybe theses can help me out, at 62 I want to make sure I don’t want anymore joint and shoulder issues.
@@deanhenry4668 I'm very happy with them. They're a quality product and I really enjoy them. I also have a set of Bodylastics and I like having both for different reasons, there's certain exercises that feel like more natural motion with the "full loop" band style of the Undersun and them others that I prefer the "handles" band style of the Bodylastics. As workout equipment goes, they're both reasonable in price for what you get and I'm happy to own both. I also have a pull-up bar and a TRX (and a Pocket Monkii for travel) to round out my home gym. My entire home fitness setup fits in a backpack (except for my pull-up bar) and I couldn't be happier. Free weights are great too, I won't knock them but I did free weights for about 15 years and my joints got busted up because I didn't know what I was doing and often didn't listen to my body. Live and learn and all that, but this setup is great and I love it.
@@Maxible thank you for the information, I’m looking forward to using these bands, I appreciate your feedback, my joints are going to love theses too! Thank you again.
@@deanhenry4668 happy to share! Hope you enjoy them as I do. :)
@@Maxible thank you
Just discover your video, did this workout, loved it 💪🏻. I'll keep doing your exercises! Thanks
Thank you for this video. Even if you don't do the HIIT part of it, these are some great exercise options.
Yeah guys you're my new gym buddies from today. your workouts are sick
So i tried this workout today and literally cramped so bad when i was trying to get in the squat hold with the pull apart that i fell on the floor and could not get up for like 30 seconds. Gonna need to start working out more.
Try it with a lesser force of resistance
Thanks for this, I really wanted to start working out but I always had an excuse. So I went for the most easiest way, don't even need to leave the house, got some portable, lightweight resistance bands online, working out in the comfort of my own home. This doesn't take up a lot of time too, so I have less excuses to not work out. Thank you for being real about exercising, its not easy, but its okay to not push yourself too hard. That really helps to bring down the excuses too. I think, for many people, workouts may not be for yourself, but for others but, after trying it out, its actually kinda fun and it feels productive.
probably the best resistance band workout I've come across 👍
The guy on the left started going lower after he said "full range of motion. No half squats". 🤣🤣🤣
😂😂😂 noticed that to huh. Them hammys were burning
Nice surname Gallardo
2:43 Five seconds more and the guy on the left would be grabbing the air 😂😂
kkkkkkkkkk
I’ve been doing this during lockdown, it’s Awesome!
Fantastic workout. Strong burn everywhere in 15 min. Might be the best bang for buck workout i know ... Thx!!
This looks totally miserable and I love it. Need to try this out.
Literally almost puked. 10/10
Same here dude same here
Same.
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@@edgardelrio7097 I've just done this workout and I was sick
this is the best resistance workout on youtube. James and buddy are beasts!
I still doing this training to these days. One of the most effective I found to do with elastic bands.
Just began workout day 1! Current: 240 lbs. Goal: 140lbs! Let's get it!
2 week update: Current 233lbs. Goal: 140lbs.
@@mina-yj8dj nice Bro keep it going.
Where you at now?
Just ordered a few days ago. This workout does look intimidating but I am going to start off easy and work my way up. Glad I will save at least 50 bucks a month in gym fees!
Did your bands arrive already? Wondering how long it’s taking
Don Pipa :
now that I got my full set of bands I can do these with better form, thanks JAMES!
Man this worked me like crazy just getting back into fitness and boy this rocked me!!
Me Pre covid19: cool workout. I'll never need it. I got the gym.
Covid19: I'm about to wreck this guy's life
Sorry to destroy the joke but this was made after quarantine started
Well I’m in the best shape I’ve been by not using a gym after being member of gyms for 15 yrs! Really don’t knock it and keep cardio fit too! So important right now! Just some advice for someone who has studied this in some detail! This video is awesome with some great exercises though but the guy to our left has more cardio fitness me thinks...
ufff too close to home lol I was a major gym junkie. you should check out the intelliWeights AI trainer for bands.... insane
@@unknownseizure sorry, not sorry. Lmao
Done this workout a bunch of times and it’s tough every time 👌🏻
you should check out the intelliWeights AI trainer for bands.... insane. you'd be able to compare the 3
hey bro do you got any results??
Nice going you 2! Fair play for showing it clearly burns like a count!
Thanks guys! HIIT band work is legit. Definitely going to start adding that in. And going to purchase your band set very soon.
Just tried the push ups with the elastic band.. I can't even do 10 without, don't know what I was thinking..
Don't be put off - the push ups are easily the most difficult part. It's taken me 4 months (doing this once a week) to be able to comfortably use the band for that exercise :)
Keep doing it.....with the band's .....if you are able to do 15 with bands then without bands u can easily go till 20-24.....I have been doing the same
Résistance Bands in Corona Times is the Alternative!
omen mothership
Right! I may not ever go back to the gym and just stick with bands and calisthenics, save 50 bucks a month
@@miked6523 do they actually work cause gyms are places I dont really wanna go can ya get good shape with them I believe the black ones are 50lbs what's the combined weight all together ??
@@kld5617 yes bands work and also you can stack them so for example you got a 50lb and a 40lb stack them thats 90lb.
Keith Denny its completely different, so dont try to knoe the equivalent weight because it doesnt work like that
Oh yeah the bands work !! it gives a good rip 💪💪🔥🔥! u can make it tougher by hand placements on the band !! it’s way better than working out in the gym with masks on ! I’m seeing more definitions in my physic with these bands !!!
Did this with my lightest bands (I am fairly out of shape) and it was pretty tough, especially at the end. Looking forward to when I can try using the higher bands.
appreciate the honesty of James!
U motivated to buy bands that I use during this Quarantine time, thanks alot for your inspiration 🔥, I even recently opened up a brand new channel to monitor my progress ❤🙏
good luck on your channel!