Resistance Band

Resistance Band HIIT Workout (Total Body, 22 Mins)

November 25, 2019 by Nicole 1 Comment

Resistance Band HIIT Workout (22 Mins, Total Body) - This resistance band loop workout is broken up into three HIIT circuits. Video included so you can follow along at home! #hiit #workout #hiitworkout #intervaltraining #resistanceband #athomeworkout

This total body resistance band hiit workout is broken up into three mini circuits and will take you 22 minutes to complete. It uses the same structure as last week’s bodyweight hiit workout. I got a ton of positive feedback about this workout structure, so I’ll continue with a dumbbell and kettlebell version in the coming weeks! 🙂

Resistance Band HIIT Workout (Total Body)

EQUIPMENT I USED

Resistance band loop. You’ll want a resistance band weight that is “medium” for you. If you’d like, you can have a second, heavier resistance band loop on hand as well. For the first circuit, we’ll have the resistance band around our thighs and you can go heavier with those exercises. For the second and third circuits, you’ll need a slightly bigger range of motion out of it, so I’d go “medium.”

This resistance band hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

All three circuits are total body, but the first will focus more on lower body, while the second will focus more on core, and the third is really going to challenge your shoulders.

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

I also have a guided cool down on my channel that I highly recommend post-workout.

Workout Breakdown

See times below in the video for a demonstration of the exercises and how to modify them.

CIRCUIT 1 (01:35) – resistance band loop is a couple inches above your knees.

Squat Jack – Plank Jack | Keep your feet wide as you hop between the squat and plank position.
Side Step x2 – Squat Jump
Bear Plank Pulse x2 Hydrant | Pulse knees out wide twice, then do a hydrant on each side.

CIRCUIT 2 (09:46) – resistance band loop is around your feet.

Squat to Standing Bicycle Crunch
Mountain Climber Marches | Try to touch knee to elbow on the mountain climbers, one each side. Then march down to forearms and back up to high plank.
Crunch Abductions | Crunch elbows to knees, and press your legs out wide in hollow-body hold.

CIRCUIT 3 (17:24) – hold resistance band in hands then place a couple inches below wrists.

Jump Lunge Rows
Shoulder Press to Spread
Low Squat Hop + Shoulder Pulse x2

Have a wonderful Thanksgiving! I’m thankful for all of you!!

xo Nicole

Filed Under: Full Body, Interval Training, Resistance Band, Video, Workouts

Upper Body + Core Resistance Band Workout

July 1, 2019 by Nicole Leave a Comment

This upper body and core resistance band workout will take you just under 25 minutes to complete. It uses the same structure as last week’s resistance band workout, and is challenging but low-impact (no jumping!). If you’re looking for a full-body burn, you could always do this and the 30-minute lower body workout from last Monday.

Upper Body + Core Resistance Band Workout

EQUIPMENT I USED

Resistance band loop — I’m using a medium strength resistance band from this set. “Medium” varies by brand of band, but you want something challenging but also big enough to account for the range of motion. The leg sweeps in Circuit 3 will require a larger range of motion so you could always have a couple different bands on hand.

This upper body and core resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15.

In the first two circuits, you’ll stay on each exercise for 30 seconds. For the final circuit, you’ll stay on them for 35 seconds. The extra 5 seconds is to account for transition time between the exercises.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups to choose from or you can do your own:

5-Minute Warm Up
7-Minute Gentle Warm Up (no jumping)

Workout Breakdown

CIRCUIT 1

See 1:43 in above video for preview of the exercises and how to modify.

Bent Raise with High Row
Alternating Shoulder Shaper
Shoulder Press with Pull Apart

CIRCUIT 2

See 9:43 in above video for preview of the exercises and how to modify.

In this circuit, do all three exercises on the same arm. Alternate arms each set. (So in total, you’ll do this twice on each side.)

Lateral Raise
Lat Pulldown
Plank Row Kickthrough

CIRCUIT 3

See 17:42 in above video for preview of the exercises and how to modify.

Side Plank Top Crunch – alternate sides each set
V Sit Rows
Plank Leg Sweeps – alternate sides each set

If you like this upper body & core resistance band workout, I think you’ll also really love this upper body mini band workout. 🙂

xo Nicole

Filed Under: Abs, Circuit, Resistance Band, Upper Body, Video, Workouts

Lower Body Resistance Band Workout (30 Mins)

June 24, 2019 by Nicole Leave a Comment

This lower body resistance band workout will take you just about 30 minutes to complete. I got a lot of requests for low-impact workout, so there’s no jumping involved with this one. It’s great if you have downstairs neighbors, need a “quiet” workout, or your knees just aren’t big fans of jumping around. 🙂

The focus is lower body today. Next week, I’ll post another workout with the same structure that focuses on upper body and core. Enjoy!

Lower Body Resistance Band Workout

EQUIPMENT I USED

Resistance band loop. I used a medium-heavy band for circuits 1 & 3 and a medium band for circuit 2. Depending on the weight on yours, you could absolutely do the whole thing with just one band.

This lower body resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15.

In the first two circuits, you’ll stay on each exercise for 45 seconds. For the final circuit, you’ll stay on them for just 30 seconds.

5-Minute Warm Up
7-Minute Gentle Warm Up (no jumping)

Workout Breakdown

CIRCUIT 1

See 3:43 in above video for a preview of the exercises.

Banded Squat with Pulses
Back Step to Diagonal Step—isolate one side, switch sides each set (four sets total = two sets each side)
Low Lateral Steps

CIRCUIT 2

See 14:47 in above video for a preview of the exercises.

In this circuit, you’ll isolate the same leg for all three exercises. Switch leg each set.

SL Deadlift
SL Hinge
Back Lunge to Low Step

CIRCUIT 3

See 25:47 in above video for a preview of the exercises.

Clamshell Lifts—isolate one side, switch sides each set (four sets total = two sets each side)
Straight Leg Lifts—isolate one side, switch sides each set (four sets total = two sets each side)
Hip Bridge Pulses—pulse out and up simultaneously.