40-Minute Full Body Mini Band Workout (Intense Bodyweight + Bands Workout)

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Join me for a LIVE 30-Minute FULL BODY Mini Resistance Band Workout ????!

It's going to be a spicy band workout pairing resistance band arms and legs with intense cardio intervals (options for low impact or high impact)!

A sweaty BODYWEIGHT + BANDS WORKOUT!

⭐️THE WORKOUT: 30 MINUTE FULL BODY MINI BAND WORKOUT ⭐️

► EQUIPMENT: Mini Loop Resistance Band (light to medium resistance).

► My bands are from Hope Fitness Gear (affiliate link) --
Discount Code: NML

**And my oversized yoga mat is from Gorilla Mats (affiliate link): *
Discount Code: NourishMoveLove

► INSTRUCTIONS:
Follow along with the video above. I'll coach you through all 16 band exercises offer form cues and modifications.

It looks like this:
✔️ 4 Circuits
✔️ 3-5 Exercises Per Circuit
✔️ 30 Seconds of Work per Exercise, 10 Seconds Rest Between Exercises, 1 Minute Rest Between Circuits
✔️ Repeating Each Circuit x2 Sets

► TIME STAMPS:
00:00 Workout Introduction
02:38 Warm Up
06:00 Circuit One
11:00 Circuit Two
16:15 Circuit Three
24:40 Circuit Four
32:45 Bonus Core Move
35:00 Cool Down + Stretch.

►Workout Outline:
BODYWEIGHT WARM UP
1️⃣ CIRCUIT ONE: Band on Thighs
1. 3 Squats + 3 Second Squat Hold (Pulse Band Open)
2. 3 Second Squat Hold + Explode
3. Bear Crawl Lateral Walk (Mod: standing lateral squat walk)
X 2
REST

2️⃣ CIRCUIT TWO: Band on Wrists
1. 4 High Knees + Crescent Lunge
2. Push Ups (Mod: add incline)
3. 1/2 Burpee + 2 Bus Driver (Mod: add incline)
x 2
REST 1 Minute

3️⃣ CIRCUIT THREE: Band on Foot/Hands
1. Half Kneeling Row + Lunge Lift (Right/Left)
2. Split Jumps (Mod: Step Back Lunges)
3. Lat Pulls (Right/Left)
4. Lateral Band Slams
5. Half Kneeling Concentration Curls (Right/Left)
X 2
REST 1 Minute

4️⃣ CIRCUIT FOUR: Band on Ankles + Feet
1. Squat Quarter Turn Quick Hits (Mod: Taps)
2. Balance Side + Rear Leg Lift (Right/Left)
3. 3 Count Mountain Climber (Mod: add incline + no band)
4. Reverse Plank Knee Pull (Mod: add incline + no band)
5. Reverse Get Up + 2 Jacks (MOD: standing jacks or taps)
X 2

Core Finisher: Modified Side Plank Reach Through + Clamshell Open (Right/Left)

► FITNESS LEVEL: Intermediate to advanced with modifications offered for ALL fitness levels!
**Follow Rachel on the left for low impact modifications from the ground.

► PREGNANCY-FRIENDLY: Yes, if you're up for a challenge with modifications. Slow down the moves as needed, remove the mini band and perform bodyweight exercises, and hit pause and follow Rachel for low impact + core modifications as needed. I suggest adding an incline to all cardio + core exercises in plank/glute bridge (or follow Rachel for modifications).

► Cue up your favorite music, press 'play', and let's knock it out! Here's my workout playlist:

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⭐️ MORE of our Resistance Band Workouts on YouTube:
► 25-Minute FULL BODY Resistance Band Workout (Strength + HIIT) --
► 5-Minute Resistance Band Ab Workout (No Repeats) --
► 20-Minute Resistance Band Workout: LEGS, CARDIO + CORE ????| Mini Band Workout --
► 30-Minute Resistance Band Leg Workout for Women | Legs, Glutes + Thighs --


⭐️ MORE of our BEST FULL BODY Workouts on YouTube:
► 30-Minute Full Body Circuit Workout with Dumbbells --
►40 Minute Strength + HIIT With Dumbbells -

► 40-Minute Full Body Workout for Athletes --
► 45-Minute Full Body Pyramid Workout --
► 20-Minute Full Body HIIT With Weights --
► 20-Minute No Repeat Strength Workout --
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►FAQ's + TRAINER TIPS:
►How often should I do this full body workout?
It all depends on your current fitness routine and goals. I suggest 2-3 strength training workouts per week and 1-2 HIIT workouts per week.
Try adding this workout to your workout routine once a week (as a strength + HIIT workout).
A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!):

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