7-Minute Total-Body Resistance Band Workout


18-Minute Full Body RESISTANCE BAND Workout At Home (Build Muscle/ Burn Fat!!)

Video taken from the channel: BarbarianBody


FULL BODY RESISTANCE BAND HOME WORKOUT | 20 minute real time circuit

Video taken from the channel: Abbey Yung


7 Minute Full Body HIIT Resistance Band Routine | PACEARTH | RipRight

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Full Body Resistance Band Workout | Total body Resistance Band Workout

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30 MINUTE Total-Body Resistance Band HIIT Workout

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Best Full Body Resistant Band Workout (10 MINUTES)

Video taken from the channel: Holly Dolke



Video taken from the channel: BullyJuice

YOUR 7-MINUTE TOTAL-BODY RESISTANCE BAND WORKOUT In this circuit, there are five multi-joint exercises. You’ll do each exercise for 10 repetitions, then repeat the circuit as many times as possible in seven minutes. Save and log this workout via Workout Routines in the MyFitnessPal app!Full Workout: Yes, you can use resistance bands for an entire full-body workout; they’ll challenge and push your body. Depending on the size of your resistance band.

Stand with your feet staggered and resistance band securely under your back foot. Hold the band over your back with both arms bent at the elbow and parallel to the ground. Keeping back flat and core engaged, extend right arm up overhead, palm facing away. Total body resistance band workout. via Tone & Tighten.

Bring your exercise routine to the next level with this whole-body workout. It’s a convenient way to stay fit at home. 30.

Ultimate resistance tube moves. via The Wellness Scientist. You don’t need to be in the gym to do these exercises. Focus on specific body parts to tone and strengthen.

Hover your feet a few inches off the ground, and lift your arms by your ears, resistance band around your wrists. Hold for a couple of seconds, then curl your body in. How to do the exercise: Stand with your back against the wall. Place the resistance band around your thumbs or wrists and stretch your arms straight up over your head. Pull your arms down and your elbows to the side, bent at a 90 degree angle, while stretching the band.

Download the FREE HASfit app: Android http://bit.ly/HASfitAndroid iPhone http://bit.ly/HASfitiOS Instructions for 40 Minute Total Body Resistance Band Wor. Ready to give a resistance-band workout a try? Fetters has crafted this 20-minute sequence that will work your entire body. The only equipment you’ll need is a long, looped resistance band and a few feet of space. Check out more of our 20-minute workouts here —.

Grab a resistance band and step in the middle of the band with your feet about shoulder-width apart. Hold the band in each hand at the arm’s length, and bend at your hips. Lower your torso until it’s almost parallel to the floor. Keep your lower back naturally arched.

Place a mini resistance band just below the knees, and stand tall with feet shoulder-width apart. Push hips back, bend knees, and lower down into a squat with hands clasped and extended in front.

List of related literature:

Each circuit training participant moves from one station to the next with little (15–30 seconds) or no rest, performing a 15to 45-second workout of 8–20 repetitions at each station (using a resistance of about 40–60 percent of one repetition maximum [1 RM]).

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

These workouts are great because you can make them as challenging as you want by choosing the amount of resistance the bands or tubes offer.

“The Spice Diet: Use Powerhouse Flavor to Fight Cravings and Win the Weight-Loss Battle” by Judson Todd Allen
from The Spice Diet: Use Powerhouse Flavor to Fight Cravings and Win the Weight-Loss Battle
by Judson Todd Allen
Grand Central Publishing, 2018

Jacobs and Nash (135,136) developed a 45-min, vigorous-intensity circuit program that alternates 2 min of high cadence low-resistance arm ergometry with two resistance exercises (for each exercise, one set of 10 repetitions at 50%–60% one-repetition maximum) until three sets of each exercise were completed.

“Spinal Cord Medicine, Third Edition” by Steven Kirshblum, MD, Vernon W. Lin, MD, PhD
from Spinal Cord Medicine, Third Edition
by Steven Kirshblum, MD, Vernon W. Lin, MD, PhD
Springer Publishing Company, 2018

After a 15-second rest, the participant moves to the next resistance exercise station and so on to complete the circuit, usually composed of 8 to 15 different exercises.

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

The initial goal of these circuit workouts is to simply move at a consistent pace for the entire duration of the interval, which should begin with 25 seconds.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

In higher-intensity resistance exercise [70–75% of one-repetition maximum (1-RM) or 10–12 repetitions to fatigue per set], 3–4 sets are proposed for individuals with impaired fasting glucose without other cardiovascular complications [147].

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

If endurance is your goal, find a band that enables you to perform 12 to 15 repetitions, with the last several reps being challenging.

“Transcend: Nine Steps to Living Well Forever” by Ray Kurzweil, Terry Grossman
from Transcend: Nine Steps to Living Well Forever
by Ray Kurzweil, Terry Grossman
Rodale Books, 2010

This required members of Group Two to exercise at full intensity for eight seconds, then rest for 12 seconds.

“The All-Day Energy Diet: Double Your Energy in 7 Days” by Yuri Elkaim
from The All-Day Energy Diet: Double Your Energy in 7 Days
by Yuri Elkaim
Hay House, 2014

A more tolerable regimen has been proposed by Gliemann and colleagues.29 The routine they studied involves intervals of a minute in duration, beginning with the first 30 seconds at a sustainable but hard intensity, followed by 20 seconds above the LT, and then 10 seconds of all-out effort.

“Auerbach's Wilderness Medicine E-Book” by Paul S. Auerbach, Tracy A Cushing, N. Stuart Harris
from Auerbach’s Wilderness Medicine E-Book
by Paul S. Auerbach, Tracy A Cushing, N. Stuart Harris
Elsevier Health Sciences, 2016

This is a type of circuit training, in which you’ll pair different moves with noncompeting muscle groups, such as a lower body exercise and an upper body exercise, with only 30 seconds between sets.

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Absolutely Brilliant love this routine, good idea with posting the workout Summary, Ps I’m a new subscriber to your channel well done I shall certainly be looking for more like this.

  • Good sh** Juice.. wondering how you feel about the whole resistance band training being you train with real weights obviously? Been following for a while now, you done jumping jacked me to death bro. But I’m most definitely staying witcha ������ ✊��

  • Nice varied workout which i’m not going to repeat again a complete cicuit. Many would say however the reps need to be slower! Contract those muscles longer:)

  • When doing band curls you don’t want the slack between the hands and you what to control it more when extending arm to get better results

  • If this is too easy boys, as he said do more reps, but you can also; 1. create more tension by holding the band shorter which will leave more slack in the middle. 2. TIME UNDER TENSION; do reps slower especially controlling the negatives. 3. Use heavier bands. I love band workouts��️‍♂️

  • Every time you said “this burns too,” I’m like, the whole thing burns! �� but what an excellent band workout! I didn’t know all that you could do with them. Perfect quarantine no-gym workout. Thank you!

  • Thank god! I finally found a great exercise video I want to learn. I will drink Bully Juice five times a week. I am already sweating now. ��

  • Very good workout, loved it!!! I already started this and enjoying it

    Also can you please share the Name for the background music

    Thank you

  • Most of my workouts were in the gym and now they are closed this is exactly what I needed. My daughter got me some bands for Christmas and have been sitting on a shelf since then. Thanks again glad I found this video.

  • Straight and to the point! Love it! New Subbie just based off this vid. Now I can be “Summer Time Fine” for my b’day in July����‍♀️��‍♀️

  • Somebody help a brother out does anyone know where I can find a band that long to fit around my body so I can do those squats??? Thanks in advance

  • Yooo you gotta post a bodyweight Hiit workout for ppl trynna cut body fat!!!,
    Been loving the videos you’ve been putting out recently man, keep em coming, waiting for the day you get the attention you deserve!

  • Tell you what this guy is class, simple to the point effective videos AND he’s actually a natural bodybuilder rather than the 99% of others on YouTube who look questionable. Great content!

  • Thanks for posting this workout as I was able to make full use of my Resistance Band. I follow your other workouts and so far impressed with it’s high quality interactive style I’m already in the same location as yourself. ����‍♀️ Now I know who Nelly (the Rapper) models himself on. ��������

  • Glad I found this, you’re huge man keep it up. Wicked motivating seeing where I’d like to be towards the end of my journey. Hopefully I can make videos like this once some more gains come��

  • Great workout! Good resistance band workouts are so hard to find! This one has different and unexpected moves. You should do a whole series of these!! Arms, glutes, and abs!!

  • I found stroops bands and they have something similar to what you are using https://stroops.com/product/slastix-toner-resistance-band/ would you recommend using their bands

  • Thanks so much. I have a set of resistance bands and didn’t know how to fully utilized them. As we’re quarantined by the coronavirus, I learned so much from this video!

  • we want more videos with RESISTANCE BANDs!!!! thank you for your work. I’ve been following your workout for almoust a year absolute health game-changer. thank you thank you!

  • This is one of my fav workouts, so convenient when travelling and not enough time for gym or access to weights, just a little bit of space in the corner is all u need! Gym in your luggage. Love it ��

  • Hey dude I love your workouts they inspire me to change my life completely and put in the work, without looking for an easy way.
    I was wondering if we can see an update from your friend that you gave advice? His improvements looked amazing and that really motivated me

  • Hey dude, so idk where to ask this so I’ll ask here. Can you make a video for intermediate calisthenics? Because I can do around 25 pull ups, and 20 tuck planche pull ups, muscle ups and around a 10 second front lever. However I don’t know where to go from there, suggestions?

  • COVID19 has me playing “BullyJuice Roulette” five days a week. Basically random clicking and doing any of his workouts until I hit 60 minutes of total time each day

  • I really like this workout and didn’t get bored with it. You get straight to the point!!! Thank you! I will do this workout every other day.

  • This workout was awesome. Deceptively harder than it looks. I switched off between a long looser band and a tight shorter one. I’ve done band workouts a lot and I didn’t think this was going to be this tough. Loved it.

  • Im in Lockdown in Newark luckily my grandmas basement was available. She brings me food twice a day and life is super simple. Im doing your program and it’s perfect. Your videos are great. keep them coming.

  • Who else was scared to do the last exercise? �� lol and she makes it look so easy! I thought this was going to be easier to do haha loved it! I used the red band from sklz and it was a good burn..thanks!

  • Nice work-out Holly, I would like to watch another one with resistant band on glutes, arms and back. I like all your workouts and I became better with you. Now I love every part of my body and I enjoy working out.:) Thank you Holly!

  • WOW Thank you for this video, you’ve taught me new workout techniques that did not even cross my mind. YOu’re brilliant. Love it.

  • This video is awesome! Someone referred me to your band workouts and I love how you show what comes next and the bar on the side to show how much was achieved to what’s left

  • So glad I found this video. I brought my resistance band on a whim then refused to use it, I felt disloyal to Holly�� searched again and bam found a few of Holly’s own resistance workouts winning right now���� xx

  • AOA bro how’s your normal workout look like is it more based on volume like high reps and sets or intensity like mmm more advance exercises but low reps?
    Edit: asking cox i really like the hardness in your muscles its straight out of anime��

  • Looks good for a quick burn for sure. ����   Have you ever tried the bands /straps that can also be attached to doorways Holly??  I think those may also have adjustable levels of resistance.

  • thanks for this vedio, do resistance exercises slim the parts of the body or enlarge them.. There are people who say that they inflate the muscles of the body.. I want exercises to lose weight quickly and effectively..
    An Iraqi passed from here����

  • Great video! Your workout is helping me get through lockdown! I was just wondering if you knew the weight resistance of your bands? I have the ones with handles and in not too keen on them and don’t seem to provide that much resistance. Thanks

  • Just started my fitness journey & I LOVE your videos. I choose 2 a day & I love feeling like we are doing them together. Helps make it more fun! My hubby just got me a pack of resistant bands and I knew you’d have a video for me to go with it 😉

  • Love this workout! It was hard but I done it! First time using restiance bands, I’m sore but need to do this. Need to get my body toned and fit again. Thanks. Michelle

  • Love tje workouts. Woild appreciate it if you can show just one demonstration of the move so we know what to do before you start the count. Please. ������

  • this exercises are awesome, i love them so much and its simple to use. if you want to get one for urself get it you will love it. i got my at trainhome.shop they are great

  • for the past month i’ve seen 1 million clips with resistance bands..huge muscle guys using the weakest bands to show exercise..you are not one of those guys
    IMPORTANT TIP: do NOT WASTE MONEY buying the bigger bands..just buy 2 with smaller resistance..you ll be able to do more exercises and also always can increase the resistance by using both at the same time!

  • Managed to do the complete workout. I’ll be coming back to this workout at least once a week. Burnt 250 calories by the end of the workout. ��

  • In case you guys wants to get bands. I bought it from my friends store Athletewish.com he also gave discount code for me (“FRIEND5”). Price isn’t same as yesterday and he told me that the price will go up since latex is being expensive now.

  • i was shocked by how much sweat i produced. i used to attend resistant bands core classes in the past, and she is up to par with it. i dont feel like im compromising anything doing this at home alone. thank you so much for your no nonsense approach. in my rotation and added!!!

  • Really looking forwards to trying this… but need to purchase bandcan I ask what resistance weight you would recommend to start with?

  • Christine’s exercises are excellent!!and all gym ra exercises are the best! In this period of quarantine From France i just want to say thank u all the team! Take care. Friendly David.

  • Can you do video with Hannibal? He is very famous here in Russia. Basically he made street workout popular in Russia and all Soviet lands.

  • I love resistance band workouts, it shape arms very nicely without bulking up. Check out my workout. Staying strong and healthy with home workout.

  • Can anyone help me find the resistance bands he’s using? I tried the website and they don’t sell them? Does anyone have any recommendations on which ones to get? Thanks!!

  • I have a resistance cable, here at home. It’s been so vital to my workouts!! Let’s get these quarantine gains!!


  • Still my most favourite workout! What I love about it is that you can do it in your pyjama, on 1 square meter anywhere at your home, in the hotel when travelling, you do not need to jump, therefore you do not disturb anybody, you do not need a mat. And it is very effective, enjoyable full body workout with visible results! Thanks again, Gymra and Christine!

  • You truly understand that not everyone can jump around do high impact, your workouts are well put together,short & get results but more importantly sustainable.
    Iam very surprised you haven’t got more subscribers tbh.
    I will recommend you to my friends in need. Thank you ������you are awesome �� #workout #motivation #fitness #music #goodluck

  • Thank you for this. My gym is closed and I’m still doing my regimen for weight loss I still get in trouble for not eating right for myself: wheat and dairy. Thanks for this Christine. I hope to continue to learn better with bands even though it burns… a lot

  • Hey man, my father gave me resistance for Christmas, my new year’s resolution is to get in the best shape of my life, and this will definitely help! I have the short bands, but I’ve been getting creative with doorknobs for doing all the excercises. Thank you very much!

  • Holly thank you for being so inspiring. I have just started weight watchers and lost 5.6 pounds last week and was looking for a strength training workout to incorporate into my walking and cycling routine. I do have a band at home already so I was so happy to see that this is something I can easily incorporate. Thank you again.

  • Happy 2020 guys! I suddenly thought of resistance bands because gym membership from where I am is so expensive. I will buy some bands and will try some of these workouts. Also, you seem friendly and encouraging so that’s a thumbs up! Thanks for this video man.

  • Great alternative for my Sunday workout, which I usually go a little light with, after using the weights all week. Repeated it 2x and worked up a good sweat.

  • Hi Holly, thanks for this workout! Quick question, did you use a regular resistance band or is this a mini band you are using? Hope to hear from you.

  • These workouts have been a god send with no access to the gym and minimum equipment get a good pump thanks Bully juice keep up the good work!

  • Thank you for posting this! There are only a few good workouts with the resistance band with handles. I feel like I’ve done them all and then I found yours! Since the lock down, I haven’t been able to find dumbbells anywhere, so all my strength training is resistance band and body weight. I would love another one of these workouts if you have more ideas. Thank you thank you!

  • Is this good for losing weight? Recently I found that pcos ladies should do resistance training rather than cardio or hiit, will this help those suffering from pcos to lose weight? Thanks

  • Can somebody please provide me a link where I can buy some really durable resistance bands? I bought a pair from Walmart but they snapped apart during my first workout.

  • Nice vid. Great demos. Like most exercises and combination exercises but have an issue with two (and this is not a pop at you as I see so many vids including them) 1. Forward lung and curl. As you lung down the band shortens and effect lowers but you make up the slack by curling them hence the band isn’t really doing much. 2. Chest press with leg kickback. Look at how much the band length changes during the leg kick. Virtually not at all not really doing anything much even though the balance etc. Is always a good thing. Please feel free to educate me if you feel I am being unkind. Nice video though��

  • Bro, this is what I’m talking about! Diversity, dynamic, done!

    Testimony: BullyJuice strikes again! I completed this workout on April 7th 2020. Whether it’s morning or night these workouts will jumpstart your metabolism. They will introduce a steady fat burning regiment. These workouts are suggestive but please “go at your own pace”. If you follow his time-based workouts, on a 3 to 5 workout per week basis. I guarantee results. And I’m only a fan! These aren’t simple movements but they aren’t overwhelming either. Full-body, dynamic. Let’s get ready for post-coronavirus y’all. #stayinside #doBULLYJUICEworkouts

  • This quarantine sucks… but at least I can do some bully juice haha. I started doing these workouts a week before quarantine started and I still do
    Them. But anyway I’m gonna do bully juices 30 day challenge and upload the whole thing it’s parts. Come check it out first video is Monday at 3 pm

  • Me gusta el manejo k Leda al ejercicio habla y base ejercicio algunas son habladuría k por último uno está dormido y no hace ejercicios

  • Gonna use this workout on my next travel. Didn’t know resistance bands can be so effective and easy to bring along when traveling! thanks

  • Thank you so much for sharing this! I just got my hands on a set of resistance bands and I was at a complete loss on how to approach them!

  • I am doing 3 rounds of this workout. Very intense!! Looking forward to a variation of this whole body resistance body workout. Thanks!

  • I’m fat AF and this was so easy to follow along. Motivational, easy descriptions and felt it everywhere. It maybe definitely feeling it! Thanks man!

  • He, wow, I love those elastic bands with different levels. I bought mine from https://www.fitness-workout-bands.com Worked my arms till they became steel ��

  • Wow, I’m starting to like such bands and I’d love to see more of your videos on them in the future. The bands I have are slightly different, though. They’re looped and feel harder on the muscles.

  • my partner just bought me resistance bands for my 20th birthday because I struggle to workout with his dumbells because they are always too heavy for me. This workout makes me sweat and works the muscles I need the most. I find its best to pause in between excercises to make sure I have the resistance bands exactly how I need them. Great workout routine. Let’s see how far this gets me doing it 3/4 times a week.

  • Coronavirus got me looking for at home Resistance Band Workouts & yours was one of the first to pop up! Great workout & just what I needed! ��������

  • Is this workout enough? Iv been trying to copy what I usually do in the gym (upper/lower split) just with more volume and with bands, usually 3 sets of 15 on each exercise total of 8 exercises 360 reps total. Is this to much it does take me longer than it would in the gym. Any advise?

  • I got some bands from HomeProGym and can do almost all the same workouts I used to do at gym, even using a pole through the bands you can do bench press etc. All you need is a few bands at different weight ranges and you can do almost everything at home.

  • COVID19 has me playing “BullyJuice Roulette” five days a week. Basically random clicking and doing any of his workouts until I hit 60 minutes of total time each day.

  • I like that you just got right into it, not saying a word… I like that its quiet… I would just like to know what’s coming before you actually start the next move. If that could be shown on the screen about 2-3 seconds before you start, that would be excellent.

  • Gonna give this a go on Sunday, been using resistance bands for last few weeks while being stuck at home and loving them. Those pull aparts can be brutal if you do them slow

  • My favourite morning workout! Hard, but enjoyable and very effective! I do it 2-3 times a week and after a month the body looks nearly as a the trainer Christine:) If I do not have too much time or do not feel super well, I do just 1 cycle that take 15 minutes this amount of time in the morning anybody can invest! Thanks!

  • Great exercises but for me its better to use resistance band set. Because its simple to use and you can gain some great muscle with them. I love them so much get one for urself if you want it. I got my at trainhome.shop its awesome.

  • I know you don’t make the bands, but do you feel like they are getting stressed on movements like the tri-extensions and shoulder presses? Just ordered these bands but I’m 6′ 7″, wondering if I’ll have any issues.

  • I love this workout!! The best I have done yet!! I am 59 and this is a very doable workout for me and I can really feel it!! Thank you!!

  • the workout was really good but, it was kinda hard to follow along because you explained during the counting and once i finally got it you were ready to go to the next workout.

  • I really love this workout. This pandemic is making me act like a caged animal so doing this is fast and efficient and if you want to do it throughout the day you can because its so simple and gentle on the joints. Thank you so much for this workout. P.S. My bands are constantly rolling and annoying me anyone know how to stop that?

  • It might be nice to slow the speed down to allow for a bigger range of motion on the first set and then use speed for the pulsing on the second set. Do you have any workouts that are slower than this one?

  • 53 year old male here. Lost 60lbs. on Keto diet but was suffering from shoulder problems. Realized my muscles had atrophied over the years and started this workout six months ago 1-2 times a week. Now I’m up to 3 times a week and doing 2-3 sets of each exercise. Shoulder pain is gone (when I moved my right arm I could hear a clicking of bone on bone but no longer!), and I’m starting to get cut.

    Your video has changed my life.

    Thank you from the bottom of my heart.

  • great thing this resistance bands. I use it for my home workout and i gain muscle its great. Get one for urself you will love it. You can get it at store where i get it at trainhome.shop use “10%OFF” code i received it after purchase.

  • Super workout set. Thanks.
    Constructively, I’d like to suggest a voiceover says the name of the next exercise at the completion of a 40-second set, and then again when the beeper beeps prior to the start of the next set.

  • Everybody talking about how they needed a home workout because they’re all sheltering in place, meanwhile I’ve been doing this workout for several months because I’m too intimidated to workout in a gym… heh

  • My honest question to natural guys with muscle mass like him is if they actually do these bodyweight/resistance band workouts as part of their personal routine.