25-Minute Full Body Resistance Band Workout (Video)

How To Do Bear Crawl Tricep Faucets

1. Begin in a desk prime place on all fours, shoulders stacked over wrists and hips stacked over knees. Loop the resistance band round your wrists or decrease forearms, palms dealing with the mat.
2. Tuck your toes below and elevate your knees off the mat, discovering a bear crawl place with abs and core engaged. Consider hovering your knees simply off the mat.
3. Whereas holding a secure bear crawl, alternate pulling every wrist again in direction of your knee, aiming to maintain your arm straight as you improve pressure on the band.
4. Management your hand again to the beginning place.

Modification: Carry out tricep faucets in desk prime, with knees resting on the mat.

How To Do A Banded Curl, Press and Reverse Lunge

1. Stand with ft shoulder-width aside. Loop the resistance band round your wrists or decrease forearm, palms dealing with one another. Then unfold your arms to shoulder-width, creating pressure throughout the band as you have interaction your arms and shoulders.
2. Step your proper leg again right into a reverse lunge, decreasing your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground. As you’re stepping again, curl your arms within the movement of a bicep curl.
3. Maintain on the backside of your lunge, urgent your arms overhead (performing an overhead shoulder press).
4. Drive by way of your entrance left heel to return to the beginning place as you decrease the band and your arms again down.
5. Repeat, alternating the leg that steps again right into a reverse lunge.

How To Do Banded Squat Walks and Squat Bounce

1. Loop the resistance band round your calf/shin space. Stand along with your ft barely wider than your hips to create pressure throughout the band (activating your glutes).
2. Bend your knees to decrease down right into a squat place. Dropping your hips down, weight in heels, chest up.
3. Maintain this loaded squat place, knees bent, as you are taking two extensive lateral steps to your proper; stretching the band so far as you may with every step.
4. After you progress two steps to the proper, explode up in a squat leap, sustaining pressure on the band as your ft depart the bottom. Land softly to guard your joints.
5. When you land, take two extensive lateral steps to your left and carry out one other squat leap.

Modification: Make this a low impression train by performing an air squat as an alternative of a squat leap.

How To Do 80/20 Change Stance Banded Squats or Banded Squats with Abduction

1. Loop the band round your calf/shin space. Stand along with your ft barely wider than your hips to create pressure throughout the band (activating your glutes).
2. Place 80% of your body weight in your left leg, and 20% of your body weight in your proper toe, proper heel popped.
3. Sit again right into a squat, decreasing your hips parallel to knees; with the vast majority of the load within the left leg.
4. Drive by way of your planted, left foot to return to standing.
5. Balancing in your standing left leg, carry out a banded leg elevate along with your proper leg. With management, swing your proper toe out and again in a half-circle movement.
6. Plant your proper toe on the bottom, and decrease right into a staggered squat once more.

How To Do Banded V-Walks or Banded Monster Walks and Leaping Jacks

1. Loop the band round your calf/shin space. Stand along with your ft barely wider than your hips to create pressure throughout the band (activating your glutes).
2. Sit again right into a squat, decreasing your hips parallel to knees, chest up.
3. Maintain this loaded squat place as you step your proper foot extensive in direction of the sting of your mat at a 45-degree angle. Stretch the band so far as you may with every step.
4. Repeat this identical extensive, 45-degree step in direction of the left aspect of your mat with the left foot.
5. Alternate to carry out 4 steps ahead.
6. Then stand tall and carry out 4 leaping jacks. Stretch the band aside as you jack your ft extensive.
7. Reverse the motion, performing the extensive, 45-degree steps in reverse movement, then repeat the leaping jacks after 4 steps again.

Modification: Make this a low impression train by performing banded faucets versus leaping jacks.

How To Do A Hip Hinge and Row

1. Loop the resistance band across the arch of your proper foot. Take a barely staggered stance, ft hip-width aside with 80% of your weight in your entrance foot, 20% in your again left toe.
2. Seize on to the highest of the band along with your proper hand and get up, stretching the band.
3. Hinge, pushing your hips in direction of the wall behind you till your physique is in a straight line, head to tailbone.
4. Maintain this hinged place as you carry out a single arm again row on the proper aspect. Pull the the band again in direction of your proper hip (consider pulling out of your elbow versus your wrist). Cease as soon as your proper elbow is according to your rib cage, making a straight line from proper shoulder to elbow. Maintain on the prime for a second.
5. Management the resistance band again down, then drive by way of your proper heel, squeezing your butt and hamstring to return to the standing place.

How To Do 3-Depend Mountain Climbers

1. Begin in excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in direction of your stomach button and push your heels in direction of the wall behind you. Possibility to position the resistance band across the soles of your footwear to make this train more durable.
2. Maintain this plank place, sustaining a straight line along with your physique, gaze barely in entrance of you.
3. Alternating legs, drive one knee in direction of your chest. Repeat this movement at a fast tempo, as if operating in a plank place.
4. Every knee drive counts as one rep. Carry out three reps, then maintain your knee in in direction of your chest for an additional second earlier than sending it again and persevering with.

Modification: Carry out sluggish knee drives in a plank place. Possibility so as to add an incline by inserting your arms on a bench or chair.