Name: Playbook - Alexander Karpov - Upper body + calves workout with Resistance band and a bag
Uploaded: 2021-01-18T11:45:00.035Z
Duration: 45 min
Description: Upper body + calves workout with Resistance band and a bag

Perfect training session to do at home , in the garden, in the park or in untouched nature 

You will need a set or just 1 resistance band, some type of elevated object such as a bench or a chair, and a heavy bag (fill it with something : water , sand , stones)

Keep perfect posture and feel the targeted muscles while you performing each movement. Focus on deep breathing, primarily through the nose.

Drink high quality water before , during and after the training session 

I’d appreciate if you Leave feedback here on the app once you finish training , and tag me in your instagram! Let’s connect 💪🏼😉

Preferably stand on the ground in nature , or at least in open air.

Do 30-60 deep breaths , Inhale through the nose and exhale through nose or mouth.

Feel the air expanding the stomach first , and then chest , going straight into the head.

Breathe deeper ...

Deep conscious breathing

Very slow , controlled , conscious movement.

Full range of motion, pair each movement with a deep breath

90-180 sec nonstop

Wave push-up into side full body openers

Embody the spirit of a mighty and agile reptile 🦎 

Breathe deep , keep the core tight.

Dynamic reptilian push-ups on the spot

Perform this exercise with additional weight only if you can do this movement with your body weight for at least few reps with perfect form and great control.

Elevated feet (weighted) push-ups

Perform both exercises without rest in between 

Rest up to 3 min in between rounds

As simple and as effective as it gets 

Just get in a good 
 position with a strong posture ( chest tall , shoulders back, core engaged, elbows close and tight to the upper body )

Curl up with full range of motion and absolute conscious tension In the biceps

Resistance band bicep curls

Stand on the band 

Bend over so that your upper body is parallel with the ground 

Bring the elbows up , keep them super tight and close to the body all the time (DO NOT LET THEM TRAVEL UP AND DOWN)

Extend the triceps up until arm gets fully locked out at the top 

Controlled movements with full range of motion only 💪🏼😎

Resistance band Bent over triceps kickbacks

Resistance band arms superset 3

Start with performing 6-9 very controlled reps on each side.
Then grab the weight in front of you and perform few more reps on both legs , keep yourself balanced

Do only full range of motion, slow and controlled movements.
No need to rush and limit the range

Single leg calf raises into bilateral raises

Attach the band at approximately your eyes level

Grab the band comfortably with 1 hand

Bend over slightly 

Engage the core , get In a stable stance 

Keep the elbow tight and close to the trunk while you perform the movement 

Extend the arm completely, fully lock out and contract the tricep 

Focus on slow and controlled reps with full range of motion

Perform all the reps on 1 arm , then switch sides

-

Reps indicated per each side in each set

Unilateral resistance band tricep extensions

Grab a band with 1 hand (positioned at your eye level)

Stand sideways to the band attachment, with feet wide apart and stable

Keep the elbow elevated (pointing at the band attachment)

Curl towards your face fully squeezing the contraction of bicep.

Use full range of motion, focus on slow and conscious reps 

Finish all reps on 1 side , then switch arms 
-

Reps indicated per each side in each set

Unilateral resistance band (sides) bicep curls

Resistance band arms superset 1

Upper body + calves workout with Resistance band and a bag

Great.. pls update on my workout section ....thx

Shrey

Henry

Alexander great workout. I Truly enjoy these workouts. I used to workout as if I was missing out on something all the time. And I would end up overtraining. These workout are simple, hard but efficient!

Willy

Chest workout 💪🏼😎

Great workout Alexander. Hadn’t done low reps in a while on bench press. Always love that beginning warm ups💪🏽

POWER CHEST WORKOUT 💪🏼😎🔥

INTELLIGENT CHEST WORKOUT 💪🏼😉🙏🏻

Awesome Chest Workout. Thank you Alexander!!

Didn’t have a pec machine at equinox :(

CHEST WORKOUT 🔥💪🏼😉

Thanks for the chest workout Alexander! I’ve been replacing kettle bells with dumbbells as there aren’t too many different weights at my gym 💪🏽

Mega Chest workout 💪🏼🤩🔥

My pecks are on fire, you’re always uploading heat Alexander🔥💪🏼

Nestor

CHEST WORKOUT (size & functionality)

Alxander by far one of my favorite workouts and pump💪🏽. It was challenging to be engaged the whole time bc everything felt like it was trembling half way through. I see why of the MEGA on the name 😁

Jerome

Mega Chest workout 💪🏼

Challenging, yet felt like i need something more ! 
But loved the pump 🙏🏻🔥

Upper body + calves workout with Resistance band and a bag

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