(light pop music playing)
- Hi everybody
My name is Jordan.
I'm going to be leading you
through a 15 minute upper body resistance band workout.
So for today's workout
you're going to need a resistance band.
I've got two different ones I'm going to be using here
because they're just different sizes.
So I'll be changing up depending upon the exercise.
If you just have one at home
you can totally make that work.
I took the handles off of one, but if you do not have one
I'm using the Bob and Brad resistance bands today.
If you do not have a band at home that has
removable handles, don't worry about it.
You can use the handles or skip them.
Like I am it'll work either way.
Okay. So you can go ahead and just
set those off to the side.
We are going to warm up before we get into that.
So first thing I'm gonna have you do are some jumping jacks.
If jumping is not your thing, and you'd rather modify this
and step it out, you can do that as well.
So modified jumping jacks or regular jumping jacks here
just to bring some heat into that body.
Start to elevate that heart rate a little bit.
Really try to reach those arms up.
Good.
We're going to keep doing these jumping jacks and now
Now we're going to open those arms out to the side.
Same thing.
If you need to modify, just step it out with these.
Open those arms up nice and wide, chest open.
Good. Alright, now we're going to plant those feet
down on the ground here.
We're going to get a few squats going.
So you're going to sink those hips back and stand up.
If you can't go down this low
just go to whatever level you are able to.
Good. Keep going.
A couple more squats in right here.
Good. Nice work.
Let's go two more.
Last one.
Now I'm going to have you sink down.
You're going to take those elbows
on the inside of those knees
and just open up those hips and just sinking low here.
Actively thinking about pressing
on the inside of those knees.
To open the hips.
Alright, good.
Now you're going to walk your hands out in front of you.
Okay? I'm going to go this angle for you.
You're going to be in a high plank position here.
You're going to go into mountain climbers.
So you're going to step your foot in and out in and out.
Alternating those legs the whole time.
Shoulders right over the top of your wrists.
Good. Continuing to breathe.
Excellent. Let's go with three more on each leg.
Good. Counting them down.
And then you can go ahead and walk yourself back up.
Slowly stand up.
Perfect. All right, we're going
to get these bands going now.
Our workout portion of things.
We're going to be doing two rounds.
Every exercise we're going to work for 45 seconds.
And then we'll take a 15 second break
in between to just show you the next exercise.
Let you breathe a little bit.
First one is going to be a back row.
So stepping both feet on your band.
You're going to go ahead.
Get started here.
So pulling that band towards your hips, back is
nice and flat chest down towards the ground.
Exhale, pull up, inhale lower down.
Good. Keep it going right here.
Keep those elbows in by your sides.
If you have handles on it
that would work just fine to hold onto those as well.
Good. Keep going right here
and continuing to breathe.
We've got 15 seconds left.
Good, nice work.
Go ahead, one more and release.
Alright, very good.
Next exercise here is going to be a single arm
overhead tricep extension.
So step one foot on the end of your band.
Take that other arm straight up.
Keep that elbow locked in.
You're going to lower down.
Extend that arm up.
We're activating that tricep.
So the backside of that arm.
Good.
Here, extend up.
Down, extend.
Good, nice work.
Keep going right here.
Breathe.
Alright, let's go ahead
and switch it over other side right away.
Extend that arm up and go.
Good. Keep that elbow locked in.
All you're doing is bending and straightening that arm.
Nice work.
Last one.
Good. Alright, so we're going to go with bicep curls next.
I'm going to switch out to something
a little bit lighter.
Alright, you can go ahead and step both feet
on that resistance band and this one's nice and simple.
You're just going to curl up, lower back down.
Go ahead.
45 seconds starts now.
Control those arms on the way back down. Good.
If this is feeling easy for you, you can take
and step those feet apart a little bit wider to take some
of that or make a little bit tighter resistance
and then vice versa.
If it's a little bit too tough.
So you can really set your own resistance when
you use the bands like this versus weights.
Good.
Keep going right here.
Almost there.
10 more seconds.
Nice job. Let's grab one more.
Good and take it down.
Alright. Next one is going to be a band pull apart.
Not a real fancy name here, but exercise.
Basically what you're doing is you're going to go ahead
pull those arms apart, engaging those back muscles.
Go ahead and join me.
45 seconds starts now.
You want just a slight bend
in those elbows and then the closer
your hands are together the tougher it is.
The further apart they are, the less resistance
you are going to have.
So setting your intensity here, pull apart
squeeze the shoulder blades. Good.
Make sure you have a little bend in those knees.
Exhale pull.
Good. Keep working.
Almost there.
We've got 15 seconds to go on this one.
Still breathing.
Nice work.
Alright, little bit of time left right here.
Good. Alright, let's go ahead and take a little rest here.
Shake that out.
Next up. We're going to go into a chest fly.
So you're going to wrap that band around your back.
So basically opposite movement that we just did
with the pull aparts, alright.
So arms are going to come right out in front of you.
Apart, right out in front of you, take it apart.
So just wrapping it right around your back like this.
Whoops, here, pull it apart.
Make sure you have it low enough on your back.
Like right below those shoulder blades so that it
stays in place for you.
Good.
Just a little bend in those elbows
Nice work. Keep it going right here.
Alright, we've got 15 seconds left on your chest flies.
Good, nice work.
Go one more,
and excellent.
Take a break.
Alright, we've got one more move left.
And then we'll take a little longer break and repeat this.
So upright row is next.
We're going to crisscross those handles right out
in front of your body.
You're going to pull it up.
Handles, come to the chest, lower down, upright row.
Hauling all the way up. Good.
Lift and lower, standing up nice and tall.
As you exhale, you're pulling the bands up, inhaling
and lowering down.
Good. We're standing up tall right here.
Continue to breathe and work through this.
Take a little longer break here after this one.
Good, nice job
And breathe.
Alright, pull it up one last time and rest.
Alright, I'm going to give you about one minute off
and then we're going to repeat all of those same movements.
One more time.
We're going to keep that timer the same 45 seconds of work.
15 seconds of rest.
Alright
So we're going to be starting back at the top
I'm going to give you a little less than a minute here.
We're going to be going with back rows first.
Alright.
So a couple, while we're resting
I'm going to give you a couple of tips here on form.
Make sure you don't lean too far over here
and that's going to cause rounding in that low back
all you're doing is just a little hinge.
Chest is still fairly upright on this one.
And then pulling those handles up and really
tucking those elbows in by your sides on this one.
Alright.
Sip of water here, if you need it.
We're going to get started here in about 20 more seconds.
Last time through all of this.
Alright.
So let's go ahead and start this out.
You guys go step both feet on those bands.
Pull the shoulder blades back together
pushing your hips back
and let's go. Full up and down, up and down.
Good.
Breathing through it right here.
Nice work.
Awesome job.
You've got 15 seconds left.
Good.
Alright. Couple more reps.
And last one.
Nice job. Go ahead. Take a break.
Next step we're going to go with that single arm,
overhead tricep extension.
Step one foot on that band and let's go.
Lower down. Extend up.
Lower down.
Exhale. Extend it up.
Good, nice work.
Let's do two more on this arm.
And then go ahead and switch it over, other side.
Same thing.
Ready? Go.
Good, few more to go.
Let's go with two more on this arm.
Good. And last one.
Excellent job.
Alright, next step.
We're going to go with the bicep curls here once again.
So stepping both feet on that band
making sure both sides are even let's go ahead
and curl it up and down, up and down
Good, breathing right here.
Make sure we're keeping those shoulder blades pulled.
Alright, getting close here, everybody.
You've got 10 seconds left.
Nice work.
Let's grab one more curl and rest. Alright. Perfect.
We're going to go into band pull aparts now here, once again
remember the closer you bring your hands together,
the more challenging it's going to be.
So taking those hands to a level, that's good for you.
You're going to go ahead, pull those arms apart.
Squeeze the shoulder blades together in the back.
Nice work. Keep it up right here.
Breathe and pull.
Awesome job.
Keep going right here.
Let's go. 15 more seconds on this one.
Keep pulling.
Awesome job. Let's aim for two more.
With that time we have left here's one
and here's two, alright.
Shaking that out.
We're going to go with that chest fly now.
So that's the one we're going to wrap it
around your back right
below those shoulder blades to hold it in place.
And you're going to just take those arms right out
in front of you, out and in just like this.
Out and in.
Good, Take your time on the way out and on the way back in.
Nice job. Good work. Keep it up.
We're going to go 15 more seconds here on this one.
Good. Let's aim for three more here together.
Here's three here's two.
And last one.
Nice job.
Alright, we've got one more move here to get through.
We're going to finish out
with your upright rows, last movement here
for your quick upper body resistance workout.
Cross those bands or cross the handles.
Ready? Go.
Pull it up.
Lower it down.
Pull it up, lower it down.
Good.
All the way up. Try to get those handles up to chest height.
Nice work.
Alright, getting close here. You've got 15 seconds left.
Just keep pulling right here.
Five seconds.
And that is time, all right. Nice work everybody.
Take some time to cool
down and stretch on your own today.
And thanks so much for joining me.