Name: Playbook - Melissa Alcantara - Long Band Upper Body in 25 Minutes
Uploaded: 2024-07-21T13:09:33.082Z
Duration: 25 min
Description: Long Band Upper Body in 25 Minutes

Great 30 min workout. Burpees has my heart pumping and my arms are on 🔥🔥🔥

Nytosha

Dolores “Doe” Restrepo Macias

Yajaira

I couldn't make the video advance past the bent over rows 😟

All you need is one long band! 
I’m using my heavy Fitgurlmel band (white band). You can find it at my Website fitgurlmel.com

-Wrap the end of a band around the upright of a squat rack or rig
-Grasp the loose end of the band in your hands 
-Bend over slightly and pull the bands towards your body in a rowing motion
-Release and repeat

Banded Bent Over Rows

-Stand with a band looped under your feet and the loose end in your hands
-Curl the bands up keeping your elbows at your sides adding tension to the band and your biceps
-Lower and repeat

Banded Bicep Curls

-Wrap your band around the lower part of your rack or rig
-Hold the loose end in both hands 
-Raise both hands up to head height increasing the tension on the band and working your front delts
-Lower and repeat

Banded Front Raise

20 reps each side
-Wrap your band around a secure rack at shoulder height 
-Place the end of the band in one hand
-Perform punching jabs away from the rack


* Work both sides

Banded Jab Punches

-Wrap a band around the upright of a squat rack or rig
-Step into the loose end of the band and perform a burpee with jump with the band around your waist
-Repeat 

* Make sure rack or rig is weighted down or secure

Banded Burpees

Upper Body Circuit

Long Band Upper Body in 25 Minutes

I've taken a bit of a hiatus, so this was perfect to Starr back on my health journey.

Rinsed n Drenched 💦… This 🇯🇲 heat is wicked on top 🥵

Renee A Notice

Yazmin

15 Minute Sweat

Run and Cycling Cardio Sessions

Ruxi

Arlyssa

Legs & Shoulders

Great workout! Definitely a challenge to make it through the 4th set, but I made it! Feeling pumped and the sweat is flowing 💦💦💦

Anja

Omg she really don’t like me like whyyy

Beast at Home

carena sawyer

Defined Back and Triceps

Really good workout! Got me sweating! Couldn’t do last two exercises because of my kids 🥴

Mariah Farr

Love love love this workout! 🤩 even if I missed the box once 🤣

Keatyn

MRissa

Free Weights and Supersets

Chelsea

Ceirra

Upper Body Assasin

Upeka

Stellar✨💝🙌🏾!!!! 
Levelin’ it UP!!
Love using resistance bands!!!!Muchisimas Gracias!

Kyla

Upper Body Modifiers With Bands

Casey

Dana

Rita

Quick but Evil Metcon

Hello NYC

Terri

Had to modify a bit for the smith machine but I was SWEAT-ING!! 🔥

Kennedy

Full Body Circuit

Skye

Stephanie

Charmaine

15, 12, 10, 8, 20 - Upper Body

What a killer workout! That 1st superset was no joke🥵🥵🥵 Then ending with 200 kickbacks!! My 💪🦵 are on fire 🔥🔥🔥

Alana

Awesome and I love the special guest 🐕 ❤️

Erica

30 Lbs of Hell

Fire!  Thanks for the motivation, challenging, sneaky, I know not to eat before your workouts 🤣

Kristen

MODIFIERS: Built Aesthetics 2.0 - Day 1 (Week 1 and Week 3)

Great band workout! The opening jumping-jacks and ab finisher were no joke!

Holly

Only Bands: Full Body Workout

Fuego: Upper Body + Cardio Abs

Marta

Good full body workout. Improvised some equipment and added reps to compensate. Sweating good 💦💦💦

Serena

A Casual Day in Hell: Metcon Full Body Workout

Moksha

This was a PERFECT Saturday morning workout 🫠

Victoria

Beginners Camp

Love the sweat! Def need to do this more.

Sarah

Bharati

One of the best workout I’ve ever seen before thanks Fitgurlmel 💯💯💯

Jayline

Summer Camp: Full Body Metabolic Conditioner🔥

What the actual fuck man..... That shot was hard as hell after working all day running around after 12 kids 🔥🔥🔥🔥🔥

This was a killer. I was done after the 1st round 💦🥵🦵💪

Melissa

50 Shades of Anger: Total Body Cardio with Weights

Nice full-body workout! The band warm-up was no joke.

Nikaury

Tamara

Total Body Bands and Weights

Could you please give the option to mark a workout as a favorite so is then easy to locate?
This workout was one of my favorites! Yay!

Aurora

Gym Shoulders and Back

ingrid

Nancy

This was intense, yet feel-good  👏🏼

Keran

MMA Conditioning HIIT!

A great full body workout that you will feel for a couple of days 😅

Shanta

Caryn

Total Body Home or Gym

Alyssa

Fire this workouts was excellent sad I don’t have that much space at home but I will do it at the gym 🔥🔥🔥

Summer Body

Wow what a workout. Loved and hated it at the same time ❤️💪🏽

Yvette

Perfect when short on time thank you Mel!

Elaine

Chest and Shoulders

Good upper body and ab workout using bands!!!

Banded Upper Body and Abs

Fitgurlmel the best workouts ever shssssss

Full body

Karen

Nicole

Back workout 25 min

Manu

Quick full body workout

Aisha

Hard since I actually did the moves right and with heavy weight!  Previously in life missed that memo😇

Jennifer

Upper body strength

Ahhhmazing!!!! Perfect sweat sesh💦….

My upper and lower back burrrnnnnnn!! 🔥🔥😮‍💨🔥🔥🔥

Negin

Back workout

Mayra

Full Body with Weights

This is the UnBig our Backs workout for the summer!!🔥🔥🔥🔥

Twana

Grateful for this training💜!
I RAWKED IT today✨🏋🏾‍♀️👑✨!

Nice quick workout when you are on a time crunch

Quick Gym

Anna

Danielle Richardson

Aimee

Full Body Double Circuit

Amanda

Gray Tshirt Challenge Workout

Shoulders and Triceps Burnout

Don’t do this workout if you need to use your shoulders for the rest of the day 😮‍💨

Curriezetta

If the timer timed how long each set should take through video instead of just the demonstration video :) or even loop the video for how long each set should take and then play rest timer

Shauna

The perfect mix of upper body exercises! ⚡️

Vanessa Bellido

Back and Biceps

O M G 🔥🔥🔥 I really love workouts like this 👍🏻🔝💪🏻🔥. One machine & it’s a killer combo with different workouts + I did upper body too and now I am shaking like crazy 🔥🔥🔥

Long Band Upper Body in 25 Minutes

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