Get in Shape Anywhere |15-Minute Total Body Resistance Band Workout
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- Опубліковано 15 чер 2024
- You can get in shape anywhere and experience the efficiency of a full-body workout with our latest 15-minute resistance band routine. Perfect for those short on time, this workout targets all major muscle groups using Undersun's high-quality resistance bands. Follow along as we demonstrate seven key exercises to tone your entire body, emphasizing controlled movements and time under tension for optimal results. Ideal for home, office, or outdoor workouts, this routine offers a convenient way to stay fit anywhere, anytime.
Chapters:
0:00 - Introduction to the 15-Min Total Body Workout
0:35 - Importance of Using Full Finger Gloves with Bands
1:10 - Overview of the 7 Exercises
2:20 - Lower Body: Squats
3:45 - Upper Body: Shoulder Press
5:30 - Biceps: Band Curls
7:15 - Back: Bent Over Rows
9:00 - Triceps: Overhead Extensions
10:40 - Chest: Banded Push-ups
12:20 - Abs: Crunch Variations
14:00 - Summary and Workout Tips
For Full Training Programs visit our website:
undersunfitness.com/ta2-programs
Get your Resistance Bands here:
www.amazon.com/s/?maas=maas_a...
![How To Use [ Resistance Bands ] | 🏆 Best Beginners Guide By 💪 James Grage, Undersun Fitness](http://i.ytimg.com/vi/zWveMGgKtC8/mqdefault.jpg)
![How To Use [ Resistance Bands ] | 🏆 Best Beginners Guide By 💪 James Grage, Undersun Fitness](/img/tr.png)
If your looking to pick up a set of Resistance Band's like the ones James is using in this video you can find them here on Amazon:
www.amazon.com/s/?maas=maas_adg_9ED5E655A4C0973D3578F70C77FAE684_afap_abs&ref_=aa_maas&tag=maas&keywords=resistance+bands&ie=UTF8&field-asin=B07DZXTCCM&rh=i:aps,ssx:relevance
best to avoid supporting the mass destroyer of small businesses when we can.
will Undersun Fitness be making a resistance bar?
Just got a set of Featbeast bands. I've scoured UA-cam for loop band workouts, and this is, by far, the best. Reasons yours stands out: 1) Your narration is clear, accurate, and precise. 2) No distracting camera work. 3) No distracting music. Good work!
being over 30 is like: "oh sick a new workout to try, maybe I should get some of those WHOA LOOK AT THAT KITCHEN"
It's true, James's pad is pretty sick, even his home gym when it was just a barbell and a pullup bar was pretty heavy metal.
So glad I was not the only one more blown away by the house then the workout hahahaha! Great workout but damn that kitchen 😅
I appreciate my friend! I actually designed it and built it myself. That's how I kept myself busy during lockdowns.
Being over 50 I was like nice sofas for a rest after the workout.
I am looking at the mat thinking ya that would feel better for my sore back for abs
I am a chiropractor and I recommend your products for patients (I’m not just a UA-camr, I have a real practice). I think the best thing is less pain in the joints (the selling point for me) as well as greater stability and muscle function. My patients don’t want to be buff, they want less pain. Great video
But you can get buffed with just bands. There are just so few people, who are doing it. Mostly its nutrtition which plays the biggest role in getting buffed. Training with resistance bands is just a tool to get your muscles stronger and adapt, as well as weights, callisthenics, machines etc.
As long as you progressively overload, its possible, regardless what science says. Im doing it for 1 year and 3 months already and have results.
@@rockweapon7895how can you progressively overload with resistance bands?
@@user-un8mr5do2wI use a plattform with different loop bands and a bar. Write down which resistance bands you use for which excercise and if you can hit 10 or 12 reps, you can go heavier and add a smaller band for example and so on. Try to use a resistance where you can only hit 5 - 8 reps.
@@user-un8mr5do2wBy shortening the length of the band, you increase the resistance. You can grab the band in a different spot, or if you are doing an exercise where you stand on the band (shoulder press), simply place your feet farther from eachother. You can also add another band and use it as extra resistance. Hope this helps.
I've had both knees and hips replaced and can do squats, but later on or the next day I struggle going uo and down stairs with my knees aching. Any suggestions?
I'm also a person who takes band training as my exercise routine. I used to go to the gym and lift weights a lot. When I came across band training, I fell in love with it. Gymgoers have to commute to the gym back and forth before and after exercise, as well as spend extra time changing clothes and taking showers. Commutes and preparation time are no longer necessary for band training exercises. Many additional tasks can be done on those saved extra time. Bands are also portable to be taken for exercises everywhere, so the exercises can be performed not limited to the gym anymore. As a result, the regular exercise routine won't be affected on occasions when the gym is not accessible such as during business trips and vacations.
Compared with traditional weight training exercises, the resistance band has a variable resistance with the force at its strongest on top and it's wreaked when the stretch reduces and the force is at lowest at bottom. To compensate for this fact, I normally stimulate my strength on the full range of motion by doing the complete movement on the first several reps, when I start to get fatigued, I gradually reduce the range of motion at each rep until the band stuck at bottom in the final rep.
The band is more tasking on the body compared with free weights. The free weight is hardest to lift at the bottom and easier when the body is at a better leverage position when it goes up. A resistance band is hard at its full range of motion due to its varying resistance. The muscle is activated fully after the exercise and it takes longer time to recover than after lifting free weights.
exactly this. I access the gym via a bike, cycling back home, hill climbs, wears me out. Even making plans to the gym can be disrupted by weather changes, or unforeseen commitments etc. I am getting the bands.
@@ancientpathssauciety1892 I’m exercising on the bands too to save all the commuting time to the gym and preparation time at the gym. After working out with the band I feel that the band creates more damage to the muscle compared with weights. The recovery time is lengthy sometimes. It takes at least a week to rest before a certain muscle can be trained again. I’m now looking for solutions to reduce the long resting time.
This guy has not an ounce of fat. Perfect. Staying focus here, I'm ordering those bands and saving this video. Thanks Superman.
This is fantastic. Aside the great workout, the choose of the gear. Gloves for a steady grip and hand preservation and…. Flops. This guy is a myth 💪
WORKING OUT WITH FLIP-FLOPS RESPECT SIR 💯🤘🤘
Nice upload
James good to see you back, I’m 65 an Ex Uk Vet and started watching your videos a few years back over lockdown, bought some resistance bands, used to do the HIT workout, Killer at work, now I’ve got another one to do when I cannot get to the gym, tried it tonight. 💪 Thanks.
I am one of your long-time followers, from Morocco, and you are an important reason for my change in athletics. I love resistance bands.
Thank you my friend!
Just completed this workout. This is so intense! Thank you, James!
Aloha, James -- You forever changed my workout regimen a little over 2 years ago. Having worked with weight machines, free weights, dumbells, etc. off and on (more off than on) for many years, resistance bands have been a true game-changer; a perfect complement for my regular swimming. They are convenient, time-saving, and far more protective of our joints -- while providing as comprehensive a workout as anything else I've ever tried. The instructions and explanations you provide on your videos are as good as anything I've seen on UA-cam. As we say in Hawaii, a big "mahalo" for everything you are doing to promote resistance band training and changing peoples' lives for the better.
Aloha! I appreciate it my friend!!
I am a middle aged female new to both working out and to bands. I found your channel, purchased bands, gloves, and did this workout today. I loved it!
Welcome to the world of bands
Same as me. I'd love to see more heavy band workouts for women for muscle building. It's the same as men, but we like a few more lower body exercises
А зачем перчатки? 😌Три эспандера и все🤷🏻♂️
This was perfectly explained and demonstrated! Thank you so much.
New to bands based on your videos. Was skeptical and have been using dumbbells forever. I'm a convert! Never going back!
Yeah I don't blame you for being skeptical. Until you use them it's hard to imagine them being a great workout tool - but they are extremely effective
This is exactly what I needed. Something short and simple that I can commit to. Thanks!
Awesome - I’ve got a playlist of your short vids to work out to (when I can 😮) and this is yet more gold with the details in the method. That overhead shoulder move is brilliant yet I have to focus or I can slightly miss all three areas of the shoulder but always burns. It’s so good. Thanks for giving so much info away for free it’s generous.
Instructive, peaceful and challengeful. Thank you much 👌
Perfect Resistance Band workout for the New Year 💪🏿 👍🏿
I am getting back into strength training and I used to use free weights. I’m discovering I like bands sooo much more. It makes me slow down and focus. I’m so thankful have fond this video you explain things so well.
Really love this program great pump thank you James
Perfect workout for me now. I’m 61 and somewhat new to bands. Thanks!
You're welcome!
just opened mine up and so thankful with this choice, you can even use the small band that hold the bands together in your new package for your fingers/toes - literally the best wellness decision ever, don’t have to leave the house, can take them anywhere, no excuses why you would not use them daily. Everyday person here who is going to be transformed body/mind/spirit - in gratitude
Very helpful. I started doing these today. Thank you!
Thanks so much ive returned to you and bands as my health has changed and the bands are better for me than free weights ! xb
This is a really nice band workout that I can do.😊
I plan on doing 3 rounds ofeach workout. 💯Thank you
that is very clean demonstration thank you
I would love to see a full body program just like this one. Freaking awesome. So good to see another workout from Undersun.
check out the harambro split it's free
Hey James...!!
Just to say YOU started my resistance band journey ...some time ago !
...and never turned back !
I now train with two sets of bands ( meaning I double them )
If someone say you can't grow muscle because they don't offer enough "weights "...well they're WRONG.
I just bought crossfit wrist hooks...it's a GAME CHANGER !!
Can know squat HEAVY..( ..and what not ) without worrying about the bands hurting my fingers !!
You should really try it !!
Many thanks for your online training ...from Quebec !! 👍👍👍
Excellent!!!!!
What a beautiful home. Wish I could have one like that!
James got me onto bands about 5 years ago and I've never looked back....weights were good but I got too many injuries. Now injury free. Thanks James for your videos and workouts.
Great little workout for when we're short on time! Which seems to be happening more and more as my kids play more sports and do more school activities...THANK YOU James!
Definitely very effective for being quick. It looks easy but once you get in there it's a great workout
Excellent teaching
great routine....Love the house!!!!
This takes me back to Covid lockdown got so into bands!
Thanks Alot Champ,I Was Practically Doing Each Set With You...Bands Are A Huge Asset...Thanks
The best explanation🎉🎉🎉
Great tricep variation. A lot of guys press forward with the band looped around their back, but the upward press seems so much better and more natural.
Thank you for making me slow down my reps
This was very helpful. Looking to start working out with bands. Great technique and direction.
Great exercice very well explained.
thanks man
Those rows and ab variations were quite interesting, gonna add them into my daily routine - Thanks James!
Anytime my friend!
I always have to remind myself to slow down when doing these. I keep wanting to rush through them like a goofball.
Really good stuff
Awesome, man........ I've been looking for a workout routine with bands. And no one has ever created one. Until now.....
Thank you so much
you can do some damn reading and come up with one yourself but hey! i guess it's better to be spoon fed, right?
@@mihaiserban5746 relax bro
excellent- ty
Appreciate the explanations. Too many don't take the time for all of us who don't know!
Squats
OHP
Bicep Curls
BOR
Triceps OH extensions
Chest press
Great video 😁💪
Thank you!
Good Job
That's a great workout.
I have your orange band set ,and am going to do your workout .Thank you
You're welcome my friend!
Hi coach belated happy New Year good to see your still working on resistance bands I have a complete resistance bands here at home there great I'm a fan o bands but it's really different when your in a gym. But those bands really helps when we're on lockdown. Keep working out it's nice to see your in a good shape
Happy New Year!
Hi James thanks for yet another informative video! Random comment but you remind me so much of Joel Mchale!
Hi, nice workout. I've done some exercises from your stack before, but I did them incorrectly. I did more reps but without full control of the motion. Thank you for the video; it has made my everyday workout more effective. Good job.
Bom dia James, sou seu seguidor e cliente dos seus produtos, sou professor de Educação Física aqui no Brasil 🇧🇷, e tenho só elogios ao treinamento com elásticos, biomecanicamente e fisiologicamente falando são eficazes e eficientes, tamo junto companheiro 👽✌🏼👊🏼💪🏼
I really like the pace (slower reps) and intensity of this work out. Is your "Build" program similar to this? Thanks!
How many days a week would you suggest doing this workout? Also, thank you for creating a full-body routine that does not require anchoring.
Obi wan I still use my bands thank you James
Great work out. I am 6’4” do you think I would be able to use the bands that you used in this workout?
Thanks in advance!
George
Thanks for the great video James. New band color? I have two sets of the TA2 bundles with the gloves, one at home and one at work. Use them all the time alternating between cardio workouts.
We have the black/military green bands and also a new limited edition series coming out soon
As a long haul truck driver with a bed cab, ive been looking for something to do with the restrected space. And i like what i see here.
Great video what the name of the bands
How tall are you, do taller people have trouble with full extension, I’m 6’2” with a 36” sleeve length.
Thanks for the videos and your time.
I did just TRX and bands and weighted vest push ups on parallettes for 6 months last year from march untill sept and I lost a bit of strength but my shape looked better my knees improved aswell
James, do you still feel that you can build as much muscle with bands as you can with weights if you are challenging yourself on every exercise. I try to start by finding a point on the band that I cannot do 1 good form rep, back off until I can get 2-3 good form reps and then back off as needed to continue that way through the set for 12 reps. i do that with every exercise for every muscle part. Would that be a good approach to using bands since you can't really measure resistance. This way I feel I am progressively overloading by using this technique. Your thoughts please.
I love bands but one challenge I have is how to track and measure incremental increase in tension to increase resistance. Notionally, you can adjust your grip deeper on the band or add additional bands. Or if you are using an anchor point you can increase the distance from that point to increase resistance. But I’m, looking for a more deliberate method to track my resistance increase daily/weekly. Any thoughts on how to do this?
Hello james . In germany here i looked for undersun bands but couldnt find them anywhere even in the ebay or amazon 😢..
Are the bands you are using the standard 41" bands? I'm trying to learn proper technique to start working out with bands. I believe mine are 41" long and I am 6ft and they seem way too short to do some of those exercises. I love the simplicity of this routine though...
A great vid as always, but I have to say you have a great looking house.
Why don’t we do it in the road?
Hi. Awesome video and great site. I am really enjoying your videos and working my way through them. I have been using the one you did on the paddle board the last few weeks. Is it ok to just do these exercises without warming up? It all seems very controlled so I am thinking it is ok?
Like any exercise it depends on your level of fitness. The benefits of bands is they are low impact in joints, it's very difficult to injure yourself unless you overload the bands.
@@chrisbfreelance good to know. Thanks
Do you do anything for hamstrings/calfs? Nice house.
do you have exercise for the arch of the feet?
Is the recommendation to do this daily or 3 day week workout?
Any sets for building forearms using resistance bands?
For even a better full range of motion with pushups that he talked about, I like to put my hands on parallelettes. I wonder how hard it would be to use a resistance band and parallettes together..
He is the Jésus of the Bands....
In the OH sh press, looks like your arms are coming up parallel and next to your head, which I’ve been taught can cause sh issues. Shouldn’t they be slightly in front? Or is that only if you already have a sh issue?
Hello. Great video 👍. Maybe it's been mentioned and i missed it but how many times/week can someone do it?
Because it's full body you can do it as little as 3-days/week but you can do it more if you like.
Is it not possible for you to turn rhe elbows inwards before you push up to overhead press and hold the wrists straight?
Hi James,
I'm 6'3" but the longest bands I've found are 41" long. Is it safe to do the shoulder press for me like at 03:40?
Great press-ups, best I've seen, except i do them on my knuckles.. 🙂
Hello!! What do you recommend for a three day workout to build muscle with what exercises and how many reps? This wouldn't be your full exercise for the day? Great video thanks. Or do this routine 3 times and get a 45 min workout?
So this is a great workout when you're short on time to help condition all the muscles in the body. If you're new to working out then it will help build muscle doing it as few as 3 days/.week as long as you're applying enough intensity to the workouts (challenging yourself). If you're an intermediate lifter then you're going to probably have to up the overall workload to keep progressing, You can theoretically do this by increasing the resistance levels and intensitym and keeping the 3/.days week. You can also do it by increasing volume per workout (more total sets like you suggested) or you can do it by increasing the number of workouts in a week, or even switching to more of a muscle specific split, such as a Push/Pull/Legs or a 5-day week "bro split".
@@JamesGrage much appreciated from across the pond in London
Aron hi newbie here
have you considered exercise routines timed into sets so we can follow in time with you? think
it would prove popular4 many - tku
James, I love your bands and workouts. I've been using Undersun bands for years now. I've always lifted weights with great results since my early teen years, but I get such a good burn when using the bands and I enjoy the ability to workout anywhere anytime with these. I have purchased them for family members and promoted them to my friends many times. I first saw your advertisement in a Muscle and Fitness magazine years ago and decided to buy two sets. I have never regretted it.
Question: I know that you have recently started incorporating free weights and dumbbells back into your workouts again. Have you noticed more joint issues/pain from the weights vs bands? I use both, but the bands never cause my joints to ache like the weights do. I'd like to hear how it has affected you.
I tried to use his bands for a little over a month, but at some point I started having pretty bad forearms pain, even my palms would hurt. I was wondering if you experienced the same problem during your year of use.
That's awesome brother! I appreciate the support!
@@matteocipriani6338 I've not experienced the forearm pain, other than it engaging forearm muscles that I rarely used before with free weights, which caused my forearms to be extra sore initially. I did have some discomfort in my hands at times at first when I was using the heavier bands until I purchased the Undersun Gloves. Tbh, I believe the bands have actually strengthened my hands and forearms. Get some of their gloves and keep at it. I think you'll eventually work through the discomfort and make some great gains from using the bands.
@@matteocipriani6338hey man are you Italian by any chance?
Did the pain ever go away?
I am Italian. I had to stop using them to make pain go away. Haven’t used them since then.
I personally find the band being over my shoulders and behind the next better for a squat, it's tighter so more resistance.
What kind of gloves do you recommend? Any workout gloves, or a particular brand that’s better for bands?
So Undersun used to make gloves specific for bands, but truth be told they were a pain from a manufacturing perspective. We still have some small/mediums left on Amazon. What I've always recommended are just basic mechanics gloves or tactical gloves.
Like this exercises and use them a lot. Got a queston however, why is he/ are you wearing gloves for this kliond of trining? Greetings from Germanz!
How many sets and reps for each exercise? How much rest in between?
Can you get these bands in the UK?
How often
How often should someone do this workout? Daily? 4x per week? And how do you know when it's time to increase the difficulty? And do you increase the tension in the bands to achieve the increased difficulty, or do you add a 3rd, 4th set?
Biceps then back,triceps then chest?
I'm 65 and getting back into working out with your bands. This work out looks perfect to start off with . If I do it every other day will that be enough or should I do more often or less. Your thoughts?
15 sets by how many reps? How many times a week for over 50?
where can I purchase those bands?
What gloves are those?
I will love to team up with you James🕶️
How heavy is that band?