Name: Playbook - Sarah Herse - Band workout 1
Uploaded: 2024-03-20T21:08:54.696Z
Duration: 45 min
Description: Band workout 1

This was great! Loved the pace and intensity as well as the combat of movements. I thought it was a really fun workout. Only problem was that the screen mirroring on my tv froze at the 2nd round of the last few exercises.  Not a huge deal since it still worked fine on my phone, but I’d just prefer it to be up in the bigger screen.  Can’t wait til tomorrow!!

Cherie

Maureen Wilson

As someone starting out with some of the rounds I just did 2 instead of 4. So hard. But otherwise really enjoyed it !

Kelly

I just downloaded your app! First day trying something new! I have limited time available to me! This will definitely help me keep it mixed up!

This is a full body banded workout using long loop bands and bodyweight. If you have the bands with handles, those should also work for most movements!  

Warmup:
2 sets of:
Jumping jacks x 30 sec
Plank Shoulder Taps x 30 sec
Bodyweight Alternating Reverse Lunges x 60 sec
Wall sit x 30 sec

A. 3 sets
A1. Banded overhead press x 10-20 reps
A2. Banded bent over row x 10-20 reps
Rest 30 seconds

B. 2 sets
B1. 15 banded x-walk (right) using medium/heavy band
B2. 20 banded good mornings
B3. 15 banded x-walk (left) using medium/heavy band
B4. 20 banded good mornings
rest 60 seconds between sets

C. 3 sets
C1. Single arm banded tricep kickback x 12 reps/side
Rest 30 seconds between sets

D. 2 sets
Tabata-style banded upright row 
1. Perform 20 seconds of banded front raises immediately into
2. 10 second static hold at the top of the movement
3. Repeat for 3 rounds without rest, then rest 1 min and repeat for 2 total sets

E. 16 min EMOM (every minute on the minute for 16 minutes, 4 rounds)
Min 1: max effort burpees or modified burpees
Min 2: max effort walking lunges
Min 3: max effort high knees
Min 4: max effort sit-ups

2 sets of:
30 seconds of jumping jacks
30 seconds of Plank Shoulder Taps
60 seconds of Bodyweight Alternating Reverse Lunges
30 second wall sit

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- To return to the standing position, press off of the front foot.

Bodyweight reverse lunges alternating

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Warm-up

A. 3 sets
A1. Banded overhead press x 10-20 reps
A2. Banded bent over row x 10-20 reps
Rest 30 seconds

Try for 10-20 reps
- Stand with both feet on the center of the band, hip width apart.
- Bring the other side of the band to shoulder height with palms facing away from you and elbows pointed to the ground.
- Driving through your feet without the use of legs (or dip movement) press arms straight up keeping shoulders down (don't get into a shrug position).
- Slowly lover back down to starting position to complete the rep.

Banded overhead press

Try for 10-20 reps
- Stand on the middle of the band, then grab the two ends of the band.
- Hinge forward at your hips while keeping your back straight. 
- Pull the bands towards you, making sure the hands stay at your sides. Drive with the elbow.

Banded bent over row

Circuit 1

B. 2 sets
B1. 15 banded x-walk (right) using medium/heavy band
B2. 20 banded good mornings
B3. 15 banded x-walk (left) using medium/heavy band
B4. 20 banded good mornings
rest 60 seconds between sets

15 reps to the right
- Using a band, stand on one side of it about shoulder width apart.
- Twist the band once and place through both arms so it is in the crease of your arms around your elbow area. (Band should make an X)
- There should be tension in band when you are fully standing.
- Keeping your arms up out in front of your chest at a 90 degree bend, hinge at the hips and slightly bend your knees.
- Step one foot out laterally and then follow with the other foot, but keep tension in the bottom of the band the whole time.
- Complete the set reps and repeat on the other side.

Banded x walk

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

15 reps left
- Using a band, stand on one side of it about shoulder width apart.
- Twist the band once and place through both arms so it is in the crease of your arms around your elbow area. (Band should make an X)
- There should be tension in band when you are fully standing.
- Keeping your arms up out in front of your chest at a 90 degree bend, hinge at the hips and slightly bend your knees.
- Step one foot out laterally and then follow with the other foot, but keep tension in the bottom of the band the whole time.
- Complete the set reps and repeat on the other side.

Circuit 2

C. 3 sets
C1. Single arm banded tricep kickback x 12/arm

12 reps/side
 Stand with your knees bent and lean forward slightly, stepping on the band to create tension. Keeping your back straight, bend your band-holding arm 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor. Engage your core and your triceps and hinge at the elbow, lifting the band up and back as you try and straighten your arm. Your triceps should stay still; only your elbow moves. Guide the band upward until your arm is straight, pause, then lower back to 90 degrees. That's one rep.

Banded single arm tricep kickback

Circuit 3

1. Perform 20 seconds of banded front raises immediately into
2. 10 second static hold at the top of the movement - arms extended out straight, this should burn!
3. Repeat for 3 rounds without rest, then rest 1 min and repeat for 2 total sets

- Stand up straight with a tight core and flat back and step on band with feet shoulder width apart. 
- Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times. 
- Pause at the top to feel the contraction then slowly lower the bands to the starting position.
During the 10 seconds of "rest," try to extend your arms out straight in front of you, holding the band

Banded front raise

Tabata-style banded upright row

16 min EMOM (every minute on the minute for 16 minutes, 4 rounds)
Min 1: max effort burpees or modified burpees
Min 2: max effort walking (or static) lunges
Min 3: max effort high knees
Min 4: max effort sit-ups (anchor feet if needed)

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

*If you don't have space to walk, you can do these in place
- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

Bodyweight walking lunges

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.
To modify, anchor your feet under weights for assistance

Sit-ups

High Intensity Circuit

Band workout 1

Home for the Holidays with my bands & playlists. Great workout to melt away Holiday stress and keep connected to my body!

Donna

Loved it!!! On vacation and only had my bands and this was perfect!

Nikki

Band workout 2

5 sets was a lot towards the end but other than that loved this

Love this workout! It’s quick for a at home workout! Loving all your workouts Sarah !

This one was SUPER FUN!! I’m over the moon for Sarah and this app!!

Paula

Band workout 3

I’m a sweaty 🥵 hot mess!! But my body’s bangin! lol

Banded workout 4

By section 6 I had to admit defeat due to hunger… I eat WAY more more that I’ve started… and I’m so grateful!! 

These workouts kicked my body into HIGH GEAR!

Banded workout 5

Loved this one!!! I actually ate enough beforehand… and crushed it!!

Banded workout 6

Omg the walking lunge/air squat pyramid!!   Legs are burning so good!!!

This one was intense with the pyramid circuit!!! My buns of steel thank you!! 😹

Banded workout 7

Really liked this — nice upper body/core.

Workout was great 👍🏻 my head & heart weren’t in it today 😢 I didn’t finish

Banded workout 8

Great workout. Would just have liked a bit more lower body. But oh my calves !!!

Oh my goodness gracious that’s one was super fun!! 

Even one of the trainers at my gym asked me about it!!!

Banded workout 9

Proud to have finished this one. Rough mental day, physical well-being has been boosted 🙏🏻

Band workout 1

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