30 Minute Full Body Resistance Band Workout - Slim Down & Tone Up 250-300 Calories

By: GymRa

Hey guys my name is Christy cache and today we are going to be doing this band jam to total body workout all you're going to need is a mat and a resistant band it's going to be a really super fun workout so what we're going to start off is we are going to do a bicep curl you can do it one of two ways you can do one foot and we're going to go in an upward motion we're going to go for 15 if you would like more advanced which I'm going to do we're going to do both feet going for 15 3 4 good 5 really filling that resistant engaging that core good should be filling it in the arms really getting those biceps nice and sculpted 4 3 2 1 good your biceps should be nice and toned you should really feel the tightness of it next we're going to go into a frontal lateral a frontal lateral I'm going to do both feet if you want it a little easier you can do one feet and you're just going to go in an upward motion for 15 2 3 good for you're really working these shoulder or she should go a lot of resistance on this but keep going to fill it I do alright we're gonna go for 5 more 4 3 2 1 perfect alright so for this move you're actually going to drop one side and we're going to place our foot over and we are going to do a shoulder press for balance I do both legs this is going to keep this really nice and sculpted but you're definitely going to fill it in your back so we're gonna go an upward motion we're going to touch the other hand without the resistant man we're going to go for 15 we're going to do the other side 2 3 4 5 good keep going really using against that resistance good 5 more 4 3 2 1 alright next we're going to do the other side place your foot right on top behind the back and we're going to go for 15 1 2 got 3 making sure we're coming all the way down this is really going to sculpt our back 5 good keep going you should feel that resistance feels nice and tight good we're going to go for five more five four three two one perfect go ahead and stretch it out just a little bit there nice and loose your arms should be burning a little bit this is a good thing alright so next we're going to do the tricep extension so same thing on the right side we're going to place our foot to the right you're going to put the band behind us and we're going to hold onto both sides and we're going to go in an upward motion this is going to get the tricep you know the back area where you like it to be really smooth and tone I'm going to go ahead and go for 20 on this we've a 1 we're going to go straight up making sure the elbows are really close to the head 2 three holding in that core five good keep going nice deep breaths should feel it on this tricep extensions we're going to go for three more two and one perfect next we're going to move on to something that is called rose rose is going to be working your back part nice and sculpt it you can do it one of two ways for an easier approach you can do one foot for a harder more advanced approach you can do two feet I want you to get a little bend in the knees making sure that your knees are over your toe and we're going to go to bathroom motion for 1501 to really feel your back almost pinched good keep going go five more five four three two one how does that feel so there should be nice and toned next we're going to be doing a VP cup that is going to be working our chest area so what I want you to do is come facing towards me I'll be facing towards you and we're going to go to an upward motion and we're almost going to feel a little pinch in the front area we're going to go for fifteen so it's kind of almost like a chest press standing up so we're going to go for fifteen nice deep breaths really working against that resistant man good doing awesome keep going I know you can feel it five more five four three two one go ahead and roll to the top perfect so your chest should feel good, your back should feel good now we're going to go ahead and implement a little bit of those legs so they're nice and sculpted so what I want you to do is we're going to go into a lunge lateral right as you're going to place your left foot front you're going to go back with the lunge going down and upward motion for the lateral raises the thing to do an all-over body workout we're going to go for 15 ready 1 2 3 good keep going the higher you go the more your arms are going to look better five more for good three two one just when you thought we were done we're going to switch our legs because we got to get the other leg towed so we're new same thing we're gonna switch to alright go back into a lunge form go to dip low go high we're gonna go for 15 ready 1 2 3 ok doing awesome go get that booty going everybody wants a high booty 5 more 4 3 2 1 great next we're going to be doing the deadlift the deadlift is really going to be getting our glutes and hamstrings so what we're going to do you're going to go about shoulder-width apart and you're going to bend downward we're going to go for 20 on this good really filling that hamstring make sure you keep your bag nice and tight there's no rolling good good keep going keep on going feel that nice stretch right here all right as you come down come up five more five four three two one perfect all right guys now that we have our mat out we're going to go ahead and get on our back and do a little bit of booty workout so you're going to grab your band go directly on your back what we're going to do open the band we're going to place one foot upward I like a little bit more tension so if you want a little bit more resistance go ahead and tighten it just a little bit what you're going to do is you're going to opposite leg keep your cap up we're going to raise and we're going to go for 15 on each side we're going to one and two and three good should really feel it in that booty who doesn't want a perfect booty. Good we got five four and three good two lot perfect we're going to go ahead and stretch that out just a little bit now that's a good workout we're going to do the opposite on the other leg so once again we're going to place the band in the middle and we're going to tighten up you can do it and we're going to go for fifteen on the opposite leg we're keeping that calf up and we're going to go for fifteen starting now one and two and three good really working that booty work against that band you should be able to feel it definitely in your hamstrings as well good I've got five more five four three two and one good same thing we're going to go ahead and stretch it out lifting the cap top perfect next we're going to go into a leg press because everybody wants home lives so we're going to do the same thing with both legs we're going to place it upward I want you to go in on the band you can wrap it for tension we're going to go for 20 it's a leg press so we're gonna go in and out working against that band good three four five six good keep it going ladies we want those legs to be sculpted almost halfway there we've got five more five four three two one we're going to go ahead and stay in this position and we're going to work those ABS so what I really wanted to do is a tuck motion we're going to come in really nice and tight and we're going to do our ABS at a 20 count almost like a roll really feeling those ABS you feel your lower abdominal doing most of the work cut starting now for twenty one two three good keep going for make sure you're breathing doing this workout go ahead halfway there we're go for five more four three two one perfect go ahead and drop the the bands we're going to roll up on that and we're going to do our last two workouts upward alright so we're going to pick the band back up we're going to do something called the windmill so you're going to place both feet shoulder-width apart palms up towards you this is going to be time we're going to do it for one minute you're going to fill those side obliques it's well worth the workout ready let's go should really feel that outer oblique really make sure you're going to twist into it keeping those palms up good well you can feel it I know I do keep going you're doing great all right we've got 30 seconds left now quit there let's go hard 20 seconds make sure that core is nice and tight all right we've got ten seconds left there we go four five four three two one go ahead no that's quite the workout I'm sure you can fill it in your obliques but we have one more ab workout we need to get through so same thing we're going to put both feet on the band and we're going to be working our side obliques but what we're going to do differently here is I want you to cross these over so you have a lot of tension here and we're going to work our sides and we're going to go for 20 ready let's go one two three good this is really getting those sides everybody wants that coke-bottle frame this will do it to you all right we're halfway there and we've got five four three two one good all right so we've done it one time now we're going to take it through a second time you guys are doing great we're halfway there but we still got to work so same thing like I said if you want it a little easier you can do one leg if you want it to I think you can do two by now you're busting out we're going to do those bicep curls those are going to get those arms nice and tall we're going to go for fifteen on those bicep curls palms up really using that tension ready let's go one two three good getting those arms nice and sculpted should be able to be feeling this right now I am four three two left left one right good job the next same thing two legs we're going to be doing a frontal this is going to get our underarms nice and toned we're going to go for 15 1 2 3 4 good 5 really really work that body making sure the core is nice and tight we've got five left 5 4 3 2 1 okay so what I want you to do is I want you to drop one side I want you to place your foot on top go ahead and put it behind your back and we are going to do a shoulder press put those shoulders nice hence the shoulder press name what we're going to do the other side for balance almost at a 90 degree angle we're going to go for 15 ready 1 2 3 good touching at the top good keep going doing great five four three on that shoulder pest two and one perfect now we've got to do the other side same thing we're going to place our left foot on the resistant band yourself a little leverage and we're going to go behind the back we're going to use the right side for stability and we're going to go for fifteen one two three make sure we're coming down to the 90 degree angle good keep going you're doing great we've got five more five four three two one perfect next we're going to do a tricep extension to really get your underarms nice and cut we're going to place it behind our head and we're going to make sure that we keep our elbows close to our face we're going to go for fifteen one two three four five good coming down low really getting that stretch working that muscle good five four three two one how do you feel you feel good I know that my triceps are burning a little bit so we're going to go ahead and do our rows working that back make sure that you're pinching that back so you know you're doing it right we're going to go for 15 I'll do half in front and then I'll switch to the other side so you can see me do ready let's go one two three should really feel your back pinching every time so you know you're doing it correctly good all right I'm going to go ahead and turn to the side so you can see me same thing four five more five four three two one great alright so we have to work that chest think dang shoulder-width apart we're going to go for 15-member palms up and you're going to go upward working against up band we're going to go for fifteen let's go one two three good keep going guys we're doing great fill it five four three two and one I want you to hold it close for a second good how you feeling all right now we're going to move on to the lunge to the lateral raise remember low lunge high raise and we're going to go down we're going to go for fifteen on each side one two good three keep going make sure you're going high on those arms good you're doing great I'm going to go for five four three two one perfect just when you thought we were done no we're switching it same thing we're going to use our right foot we're going to lunge back with our left come up on those raises so up and down let's go for 15 ready one two three good going down low up high five four three two one great alright so this one I'm going to turn to my side so you can see as to what I'm doing and we did do it the dead left this is going to be working those glutes we're going to go for 15 on them here we go one up - you should feel that stretch a nice stretch in the lower hamstrings good coming down keeping that core nice and tight and we've got five left five four three two and one good how do you feel let's go ahead and stretch those hamstrings out no they're a little four alright next we're going to do the abduction these are my absolute favorite they do look funny but they do work shoulder-width apart and we're going to go up on our right up on our left we're going to go for 20 ready let's go one two yes it looks funny but yes it's amazing good really get your hips nice and tight sculpt out those glutes love this workout we've got five four three two one perfect all right guys now we've got to go back on our back we got to get that booty going so we're going to do the same thing the single leg bridge that we did before the right leg up for more advanced tight-knit I think everybody could tighten it we're going to go for 15 going off that cap ready one two three really be able to fill that that glute about 5 more 4 3 you're doing awesome - and a strong one perfect go ahead and do the same thing with the opposite leg make sure you got a little bit of tension go and roll it in your hand we're going to go for 15 off of that calf ready 1 2 3 everyone fill it I do we've got five left five four three two one perfect now we're going to go into the leg press so go ahead and keep your left foot up go ahead and put your right foot up they're going to be about shoulder width apart I want you to have a lot of tension here and we're going to go for 20 we're going to come in and come out for 20 again let's go one two three four good five good just really working those quads getting your legs nice and shaped no one loves like days but loves at the day-after keep going you're doing great you've got five four three two one alright so now we're going to go into the ABS because who doesn't want perfect ABS we're going to roll them we're going to get a little bit more extension and we're going to go 420 on this so almost like a rolling motion let's start one two three good for for fun your balance here use your body to rule you should really be feeling it in the lower abdomen good keep going halfway there we've got 5 4 3 2 1 good point you go ahead and drop your band come up let's do a stretch really stretching out those hamstrings as well as that stomach alright we're going to go ahead and roll up the mat we're going to do two more workouts and then we're going to finish with some ply oh you guys are doing great job all right Justin you thought we were done pick up the band again all right guys two more ab workouts and then we are done with the circuit we are going back to our windmills you remember this guy and we're going to time it for a minute this one really gets a going on to make sure that your palms are facing forward really twisting working those obliques ready let's go really twisting focusing on that core nice and strong strong a sexy you're doing great keep going how you feelin alright we're halfway there 30 seconds to go ladies go 20 seconds keep going finish strong ten seconds five seconds let's do this three two one right how do your obliques still I'm feel amazing alright we're gonna go ahead and finish off our last movement go ahead and switch the band so we have more resistance we're gonna be working those sides also known as latissimus dorsi and we're going to go for 20 really working those sides get them nice and sculpted should be filling it I do we've got five four three two one perfect that's what we are done with the band we are done just kidding we're about to do some piyo but it's going to be really quick we're going to 30 seconds of three different plyos so what we're going to do is we're going to do some knee highs we're gonna do 30 seconds of knee highs and switch into a lunge lunge switch you guys ready let's go stay up you got this keep going 20 seconds good ten seconds good let's go five seconds how's everyone's cardio Phil good alright so we're going to go ahead and do a lunge switch and we're going to do it for 30 seconds let's take some deep breaths first and almost done here ladies all right let's go for 30 seconds you ready do it got 20 seconds left keep going make sure you're breathing I need to ten seconds perfect all right about 30 more seconds we're going to do something called and explode pretty much you're going to use your body float off the ground take a couple deep breaths then out this is going to finish this so let's go hard all right let's go for 30 seconds Freddie explode good look upward explode 20 seconds ten seconds let's go alright guys we're gonna take some deep breaths and run reach your hands above and below one more deep breath thank you guys so much for joining me I hope you had an awesome time at band Jam I'm Christy cash and I'll see you next time thank you.

30 Minute Full Body Resistance Band Workout - Slim Down & Tone Up 250-300 Calories

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