Name: Playbook - Heather Watkins - Total Upper Body (Banded)
Uploaded: 2024-04-23T23:11:47.210Z
Duration: 20 min
Description: Total Upper Body (Banded)

Kali

Michelle Reynolds

This is a complete upper body using bands and bodyweight only!

Complete 4 rounds of circuit 1 - 15-20 reps per movement consecutively. Rest 30-45 seconds in between sets.

Complete 3 rounds of circuit 2. Resting 30-45 seconds in between sets.

Banded Bicep Curls

Place the end of a resistant cord or resistance band in both hands, bend over and row up towards your pockets while squeezing your back

Banded Bent Over Row

Start standing with your feet together.
Forward fold with straight legs, and place your hands on the floor.

Walk your hands out until you are in a plank position with shoulders over your wrists.

Bend your elbows and bring your chin and chest to the floor. Your elbows should form a 45-degree angle with your shoulder joints.

Press back up to your plank.

Walk your hands back in toward your feet, keeping your legs as straight as possible.

Roll back up to a standing position, with control.

Inchworm to push up

Circuit 1:

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Banded Upright Row

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Circuit 2:

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

Optional burnout:

Total Upper Body (Banded)

Becky

I worked up a sweat & legs are now jello! Thank you for this!

Miranda Banken

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Christine

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No weights in this hotel gym 🙄 but this was perfect to pair with a cardio machine!

Total Upper Body (Banded)

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