Name: Playbook - Jessica Giselle - Banded Workout
Uploaded: 2023-05-30T19:31:47.268Z
Duration: 45 min
Description: Banded Workout

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Combo Dumbbell squat to press

Banded squat kicks

-Put a resistant band over your ankles and perform 16 abductor kicks to the side, followed by 16 donkey kicks to the back with the same leg. 
- Complete desired reps then repeat on the opposite side

Banded Side and Back Kicks

Banded hip thrusts w/ (3) abduction

Plank step outs (banded)

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Ab V-up Banded

•Plant your forearms on a flat, elevated surface like a table or bench. 
•Elbows should be under shoulders. Step your feet back so that your body forms a straight diagonal line. 
•Tuck the tailbone slightly as you pull the bellybutton up towards the spine. 
•Now bring one knee in towards your chest. 
•And then return the foot back to the starting position and repeat this movement with the other leg continue to repeat switching legs.
•Imagine you’re trying to pull your elbows and feet together.
*Do 20 reps each leg

Ab Incline Plank Knee Ins with Resistant bands

Banded Workout

Morgan

Sabrina

Nicoleta

Glutes & Hamstrings

I was looking for a full body workout and this came up! It was great!

alisha

Awesome total body workout that is easily able to be done in under 1 hour at home.  

I didn’t feel up to working out at the gym today, but NO EXCUSES, so instead I still got my workout in the comfort of my home using Jessica’s app.  

I find Jessica’s workouts to be perfect for busy moms like me because she has designed these workouts to be flexible for busy lifestyles!

Erin

Full body workout

Loved the workouts and love having a structured workout!

Nycolle

Shoulders, chest, triceps & abs

Light leg day

Russell

I loved it because this workout is back-friendly. I have this arched lower back which usuly gives me alot of pain during abs workout and I need to stop in the middle. But i made it to the end of the workout. Thank you

Samira

Lower belly workout!

Leg day!!

Great home workout in under an hour.  I’m trying to get back on track with my fitness after a miscarriage, and I like that this workout wasn’t too complicated for me to follow, yet it was challenging enough to where I can feel it!

Banded Workout

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