Your 9-Minute Total-Body Resistance Band Workout


9 minutes NON-STOP cardio workout with optional resistance bands

Video taken from the channel: Coach Ali Fitness


10-Minute Travel Resistance Band Workout | Full-Body Workout | Class FitSugar

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10 Minute Total Body Toning System Workout

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30 Minute Total Body Mini Band Workout. Challenging At-home Fitness

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10Minute Total-Body Resistance Band Workout

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GoFit Super Band Total Body Workout (9 min)

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32 Minute Full Body Resistance Band Workout Band Workout for Men & Women

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1. BAND MONSTER WALK Using a mini resistance band, you can work the small muscles on the outside of your hips like the 2. BAND PUSHUP If you love the bench press and want an exercise to mimic it without using weights, you can use the 3. BAND ROMANIAN DEADLIFT The deadlift is a movement where. Your 9-Minute Total-Body Resistance Band Workout | Fitness | MyFitnessPal. October 2019.

This is a total-body bodyweight workout you can complete in nine minutes. Free Weight Workout Bodybuilding Overhead Press Aerobics Workout Fitness Tips Workout Fitness Exercise Workouts Workout Tips Exercises. Start standing with your feet a little more than shoulder width apart.

Place the resistance band underneath your feet, grab both handles of the resistance band and raise your arms up towards your shoulders. Step 2 // Begin the exercise by bending your knees, sinking into a squat. Step 3 // Begin pulsing up and down by bending and extending your knees.

Get a total body workout with these simple resitance band workouts. Adding resistance to your normal routine takes it from status quo to stellar. Download the FREE HASfit app: Android iPhone 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 — we’ve got something for everyone. Band Bent-Over Row This exercise is for your back muscles.

It involves a relatively short range of motion, so you can probably use a thick band with greater resistance. The move: Put your band on the ground, stretched out horizontally. 20-Min Full-Body Resistance Band Workout for Home 1. Squat to press.

Grab handles with an overhand grip and stand in the middle of the band with feet parallel and 2. Bent-Over Row. Grab a resistance band and step in the middle of the band with your feet about shoulder-width apart. 3. Mini-Band. 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, you might not be able to go. Extend arms straight up, palms facing forward (A). Keeping elbows close to body, pull arms straight down to the base of the ribs while simultaneously pulling the band apart (B).

Return to “A.

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

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 end goal for each of these workouts is to reach a point where you are doing exercises for 45-second intervals for a total of 5 circuits.

“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

This exercise consists of two sets of 10 repetitions, with 30 seconds rest between sets.

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

Random assignment to a total-body resistance training program with rest intervals based either on individual heart rate (55 seconds) or a fixed 120second rest interval.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

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

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

Music segments indicate aerobic activity (25 seconds), whereas intervals of silence signal partner resistance exercises (45 seconds).

“Dynamic Physical Education for Elementary School Children” by Robert P. Pangrazi, Aaron Beighle
from Dynamic Physical Education for Elementary School Children
by Robert P. Pangrazi, Aaron Beighle
Human Kinetics, 2019

The chart tells you to do two sets of each exercise, with sixty seconds’ rest in between.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

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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  • I just got some bands and I’m so glad I stumbled on your workout it was amazing! I hope you drop more content and I’ve subbed, keep up the good work

  • Hello Laurie,
    Thank you for your complex exercises.
    I have a favor to ask you, could yup please make a complex exercise to train inner thigh muscle with resistance band.
    These groups muscle always hard to train.

  • THIS WAS AWESOME! And kudos to you, BTW, you look GREAT! I’ve been doing your previous 33 minute band workout and you can really see how your strength has improved and you’ve definitely lost some weight. Such a great testament to band workouts and consistency. Please keep them coming! This is definitely my new band workout for the week!

  • Great workout!Resistance bands are convenient, inexpensive and you can train anywhere, anytime. Just uploaded a Leg and Booty workout for ladies, entirely done with resistance bands! Let us know what you think!

  • Hi Larie! This was my first workout with you, and it was great! Those mini bands are so fun to work with, and so effective. It doesn’t seem like it would be that challenging, but it is! ����. I enjoyed this workout so much, because so many of the mini band videos use it just for the booty, but you proved that you can use it for the upper body, too! ����. I’m glad I found you, and I am looking forward to trying out more of your workouts ����

  • Onesie!cool,I have a couple pair of their leggings. Have you ever heard of clothes mentor?we have one in Wilmington nc and they sell alot of lululemon and onesie reeeeeallly cheap,like I paid 22 dollars for lulu’s compared too 100!cool store��

  • Thank you for providing the most intense mini band work out I have found thus far. I work out in my hotel room and have just begun with mini bands and haven’t found many videos to be very challenging until this one, please keep the difficulty high! Thank you!

  • I am a beginner can I devide this work out for the first 15 mins on Monday then 15-30 mins on Tuesday. Rest day on Wednesday then first 15 mins again on Thursday then 15-30 mins on Friday. I will onclude the cool down exercise like child’s post and cobra stretch. Is this okay?

  • Great workout. Really like this format. Until finding your channel I was very skeptical about a good workout with bands. Now I know different.

  • Thank you SO much first time for a lot of this, had to stop now and again but I’m determined to eventually do it non-stop. Your lesson is nicely paced.

  • Loved this workout! I got mini bands a few months ago and didn’t know how to use them. I will definitely be doing this workout again, thanks so much:)

  • Loved, loved, loved this workout! I would say I’m advanced at fitness, 25 years plus in the gym.. missing the gym during this lockdown, and had to find ways to maintain, so I bought a few things, including bands. So much content to choose, and tried, but Larie, you kicked my middle aged butt and I loved it..more please. Also love all the technical talk, I know others may think otherwise, but I felt like I was in the gym. Am subscribed and will be trying many more of your sessions. Thank you ��

  • This was a good session. I really like the upper body work you did with the mini band, and the lower body/arms combos. I’m hoping the next time I do this I am better at the pushup part.:-)

  • Big fan!
    One question though.
    Can you get fit and bulky using just resistance bands.
    Cuz I’m hearing lots of controversial opinions about that

  • Omg! I loved this and hated this at the same time lol. I have only used bands on the booty so this was great to find other uses for them. I enjoyed seeing what came next. More with the bands please:) and thank you!

  • Hi! I really enjoyed this workout, I Love miniband workouts. Do you have any advice to target belly and back fat? I know diet is extremely important but it seems like if I cut calories and eat a flexible diet and exercise my belly and back fat hardly budge and my glutes shrink which I definitely don’t like ugh please help��

  • I love y’all’s channel so much but I could y’all please do more dumbbell exercises for upper and lower body? Unfortunately due to COVID I haven’t been able to get some resistance bands and I truly do enjoy following your workouts!!!

  • Really enjoyed that! The routine had a great flow and nice sequence. Got me a good sweat on too! Maybe could have touched on shoulders a bit more, but no harm in doing some presses and raises after �� thanks again…your channel is saviour. Gyms here in the UK reopen this week, but I will not stop doing these.

  • Oh my stars. What has happened to my strength over that last few months?! This was greatness from start to…27 minutes where I surrendered! See you tomorrow and I’ll try to get to 28! Thanks.

  • I am deeply passionate about bodybuilding and fitness, but this quarantine lockdown made me lose some motivation; however, this workout totally kicked my ass at home and re-ignited my fire. Thank you for this!

  • First time buying resistance bands, found this workout and I am in LOVE! So good Larie! Thank you, and thank you for the stretch I really miss out when instructors leave it out.

  • Fellow viewers beware: this is not a beginner work out. Balance is very much needed and if you’re only beginning this is going to drive you nuts… good workout I’m sure but not beginner friendly.

  • Bro my weight is 80 kgs I stopped going to gym from 8 months before I have been working with 7.5 kgs dumbell for biceps and and 20 kg bench press,which type of resistant band I should buy either 15kgs or 25kgs

  • This video was by far one of the best armband workouts on youtube the one I tried prior to this was a joke. This was fun and efficient for quarantine!

  • Loved the inclusion of the stretching! Would love even a little bit more time in each stretch so the whole workout is guided and in one video:):) thanks for the workout!

  • You’re the best mini band instructor I’ve found! This was fun and challenging. Thank you for mentioning the little things about what direction hands, knees, hips, etc should face

  • My first in home workout I’ve enjoyed in a while! I love learning what I can do with the bands when I don’t have access to free weights!

  • Me and my wife have been doing many of your resistance band and ab workouts in the past two weeks. They are great! You guys seem very down to earth and friendly. Thank you.

  • Done with this burning one! �� A tough Monday morning! Isn’t there anything better ��? Paired this one with my other 40 minute mostly toning workout but with a little low impact cardio segment and enjoyed every moment of those 70 minutes ��. The only thing I was praying for is not doing both leg raises somehow ������when maintaining the plank and I failed to do the burpees and push-ups combo so I sticked to just doing burpees. Thank you, Larie for a fantastic workout and my good and tough Monday morning!