G'day everyone welcome back to another exercise video what we're going to go
through in today's exercise video is a full-body resistance band workout now if
you don't have a resistance band that that's fine you can still follow along
to this workout without one you can still get in a good workout you just
have to do the same exercises we're doing today and then you can grab a
resistance band if you want to and you can follow along with this when you get
one now if you do want to pick up one like I'm using today I will pop a link to
that down below before we get into it make sure you do one of the warm-up videos which I'll
pop a link up here in the corner and when you're ready you've done your
warm-up you've got your resistance band let's get into it we're going to start with the
first exercise which is known as a wood chop we're going to work the lower body
and our core what we're going to do is place the end loop
of the resistance band around our foot
just like this so it's just around the front of your foot
you're going to stand up now if you don't have a resistance band with the loops
you can just tie it around securely around your foot or around your ankle
now once you've done that you're sitting up or standing up nice and tall you're going to
keep your chest up you're going to keep your core tight
holding on to the end of
your band and then you're going to squat back keeping that chest up
sitting back into the squat your arms straight
down near your foot that you've got the
resistance band on and then from this position what you're going to do is pull up
just like this so you're keeping your core tight
your arms are straight as you're
coming up you're twisting that hip around keeping everything nice and
strong and then you're coming back down again it looks like this squatting down
coming up
excellent work it will take a little bit of practice to practice the
exercise when you feel you've got it right let's get into it let's go for ten
one
excellent work
two - keep that core tight
three
four
sitting back into the squat
five
six
seven
eight
two to go let's go sitting back
pulling up excellent work and last one
coming up
pulling up excellent work
let's shake out those arms
shake out those legs
let's take a deep breath in
and out
okay let's change the resistance band on to our other leg
so taking it off your foot
on to the other foot now
okay and we're going to stand up nice and tall
we're going to sit back into the squat
our legs just over shoulder width apart
our arms are straight
we're pulling down we're in that squat position our chest is up
and we're pulling up to the opposite side bringing those hips around
you come up onto those toes
and again it's like this
let's go for ten when you're ready
one
two
three
four
five keep that core tight five to go let's go
six
seven
eight
two to go putting it in
nine
and last one keeping that back straight
ten
excellent work shaking out those legs taking a
deep breath in
and out
okay now what we're going to do I'm just going to
bring my chair around here around so you can see what I'm doing
you're going to work the upper body now starting with the biceps the muscles at
the front of your arm you're holding on to the resistance band at the end and to
make it a little bit more challenging you can reach down to one of the lower loops
on your band or if you've got a normal resistance band just stretching down
what you're going to do is curl up as you come up you're squeezing the muscle
at the front of your arm then you're slowly coming all the way back down
let's go for ten
one - all the way up all the way down
two
three
four
five
six
seven
three to go
eight
nine
and last one coming up squeezing the muscle at the
front of the arm slowly coming down excellent work
okay what we're going to do now is hinge at the hips so we're leaning
forward slight bend in the knees
keeping that back straight
from this position you're going to reach a little bit
further down your band again if you can
we're going to get into a row so working that upper back
it's pulling up just like this squeezing those shoulder blades together
let's go for ten
one
two
three pulling all the way up
four
five
six
make sure you squeeze those shoulder blades together as you come up
seven
eight
nine and last one
ten
excellent work taking a deep breath in shaking out that arm
and out
okay now we're going to work the muscles at the back of the arm doing a tricep kickback
that's basically straightening the arm
working those muscles in the back of the arm
so what you're going to do is have your arm bent
and then you straighten your arm like this squeezing the muscles
at the back of the arm you'll feel it on your inner arm and the outer side of your arm probably
most in the inner part of your arm
okay so we're going to reach down the band like this our hands aren't in the
loop we're holding onto it
we got our arm bent and then what we're doing we're
straightening back like this
okay so you're standing up tall one hand on the chair
straightening back squeezing the muscle at the back of the arm coming forward
let's go for ten
one
two
three
four
five
six
seven
eight
nine and last one
ten - excellent work shaking out that arm
take a deep breath in
and out
okay taking the resistance band out
we're going to place the resistance band on the opposite foot
and we're going to do the exact same thing
on that opposite side so we're standing up nice and tall
shoulders back and down we're holding onto the chair
our arm's straight we're going to reach down
to work those biceps a little bit more
and we're just going to curl up like this
slowly bringing it back down let's go for ten
one
two
all the way up all the way down
three
four
five
six
seven
eight
nine
last one
ten - let's hold
one
two
slowly coming down
excellent work reaching further down your resistance band
okay hinging at the hips keeping that back straight keeping the chest up
holding onto the chair coming as close as parallel to
the floor as you feel comfortable then you're pulling up like this
let's go for ten
one
two
three
four
five
six - excellent work guys four to go let's go
one
two
three last one
four excellent work
okay reaching down your band let's get
into that tricep work working the muscles at the back of the arm
okay leaning forward pulling back like this straightening the arm
from bent position to straight position squeezing the muscle the back of the arm
okay let's go for ten
one
two
three
four
five
six
seven
eight
nine - last one
ten
excellent work let's shake out that arm
taking a deep breath in
and out
okay let's take the resistance band off now
okay so what we're going to do are some calf
raises now we're going to stand up nice and tall next to our chair holding onto the
chair with both arms we're working the muscles in the back of our lower leg
so we're coming up nice and high onto those toes
slowly coming down let's go for ten
one
two - up nice and high
three - slowly down
four
five - slowly down
let's go five more coming up hold
one
two
down
up
hold
one
two
down let's go three more
one
two
and last one
three - excellent work shaking out those legs
taking a deep breath in
and out
okay so grabbing on to your resistance
band what we're going to do now is a chest press so we're going to place our
resistance band in between our thumb and our first finger like this we're going
to place it behind our back
then we're going to place our feet together so
we're working that balance as well we're up nice and tall we're pushing out to
the front bringing those arms making sure they're straight bringing it slowly back
and we're going to go for ten let's go
one
two
three
four
five
six
seven
eight
nine - and last one
ten - excellent work bringing it back
let's shake out those arms taking a deep breath in
and out
okay let's take a seat in our chair
we're going to work those legs now
sitting up tall in your chair placing
the resistance band on the floor holding on to each end
okay get yourself into a position where you can stand up so feet about hip width apart
your toes are in line with your knees you're up nice and tall
you're bringing the slack on that resistance band you're leaning forward you're
standing up nice and high up tall like this
and then you're slowly sitting back down
let's go for ten following along with me
you can do it let's go
one
up nice and tall make sure those knees are straight those hips are straight
two - great work
three
down nice and slow
four
five
six
seven
eight
nine - and last one slowly sitting down
coming all the way up straightening those knees
straightening those hips slowly sitting back down
excellent work taking a deep breath in
and out
okay let's bring those shoulders back sitting up tall keeping that core tight
we're going to do some shrugs now so it's just shrugging up like this
keeping those arms straight slowly coming back down
let's go for ten
one
two
three
four
five
six - up nice and high let's go four more
one
two
three
and four
excellent work taking that resistance band out taking a deep breath in
and out
okay let's get on to the last exercise
we're up tall we're grabbing on to the end of our resistance band I'm
just going to pull the resistance band apart like this
we're going to go for ten let's go
one - make sure you maintain that upright posture last exercise
two
three
bring it all the way back squeezing those shoulder blades together
four
and five - let's go five more
one
two - keep those arms straight
three
four
and five - excellent work placing the
resistance band down taking a deep breath in
and out
okay let's just sit back in our chair
let's finish off with some shoulder rolls
one
two
three
four
and five - excellent work shaking out those arms taking another deep breath in
and out
and we're all done for today everyone excellent work
it has been cloudy all day then as I started filming the sun's just started booming in
so it is hot in here but you've all done an excellent job following along to that workout
now if you did want to buy one of the resistance bands as I used in the
workout I'll pop a link to that down below also if you liked this exercise
video make sure to give it the thumbs up and subscribe to this channel for
regular exercise videos to help you improve your health and fitness
also let me know how you went down below in the comment box and if there's anything
you'd like to see pop that down below as well many people have asked me for
longer format videos so I'll try to get a few of those out in the coming weeks as
well hopefully this week I can get those out so make sure you subscribe stay
tuned for more exercise videos as I said if there's more you'd like to say pop it
down below and I'll see you soon for more exercise videos i'll catch you then