Name: Playbook - Sarah Herse - Band workout 2
Uploaded: 2024-03-20T21:08:54.733Z
Duration: 45 min
Description: Band workout 2

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

Kelly

Amazing!! I love how I feel so many more muscles now!! 

Super fun with different variations, keeps my body “on its toes” 😂

Paula

Warmup
 
2 sets
Jumping jacks x 50 reps
High knees x 50 reps
Butt kickers x 50 reps
Rest 60 seconds
Inchworm push-ups x 5 reps
Air squats x 10 reps
Banded good mornings x 10 reps
 
 
A.  3 sets
A1. Bulgarian split squat (body weight) x 10 regular reps + 10 pulses at bottom + 5-10 second hold at bottom (all on right side)
*Repeat sequence on other leg, then complete 2 additional sets
**Rest 60 seconds between sets
 
B.  3 sets
B1. Single arm band overhead press x 15 reps per arm
*Rest 30 seconds between sets
 
C.  20-15-10 reps of
C1. Single Arm Banded Bicep Curl (20 reps each arm, then 15 reps each arm, then 10 reps each arm)
*Try not to rest until finished with entire sequence
 
D.  3 sets
D1.Tabata-style banded front raise
1.  Perform 20 seconds of banded front raises immediately into
2.  10 second static hold at the top of the movement (straight arms at shoulder height)
3.  Repeat for 3-5 rounds without rest, then rest 1 min and repeat for 3 total sets
 
E.  4 sets
E1. plank jacks x 20 reps
E2. jumping squats (or air squats) x 20 reps
E3. push-ups (or modified push-ups) x 12 reps E4. reverse lunges (alternating) x 20 reps
*Try not to rest between movements

2 sets
Jumping jacks x 50 reps
High knees x 50 reps
Butt kickers x 50 reps
Inchworm push-ups x 5 reps
Air squats x 10 reps
Banded good mornings x 10 reps

- 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

- 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

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, perform one push-ups then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- 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

Warm-up

A.  3 sets
A1. Bulgarian split squat (body weight) x 10 regular reps + 10 pulses at bottom + 5-10 second hold at bottom (all on right side)
*Repeat sequence on other leg, then complete 2 additional sets
**Rest 60 seconds between sets

- From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. 
- Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up.
- Complete all your reps on one leg, then switch to the other. 
- Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

Bodyweight Bulgarian split squat (right)

- From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. 
- Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up until you are almost at full extension and then lower back down in a "Pulsing" manner.
- Complete all your reps on one leg, then switch to the other. 
- Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

Bodyweight Bulgarian split squat pulses

Bodyweight Bulgarian split squat (left)

Bodyweight Bulgarian split squat pulses (left)

Circuit 1

B.  3 sets
B1. Single arm band overhead press x 15 reps per arm
*Rest 30 seconds between sets

- Stand with one or both feet on the center of the band, (using both feet will increase difficulty) 
- Bring the band to shoulder height with palm facing away from you and elbow 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 single arm overhead press

Circuit 2

C.  20-15-10 reps of
C1. Single Arm Banded Bicep Curl (20 reps each arm, then 15 reps each arm, then 10 reps each arm)
*Try not to rest until finished with entire sequence

- Stand on band with one or both feet (Note the wider your stance, the harder it will be)
- Grab the band (about half way up).
- Standing tall with chest up and shoulders pulled back, keep your upper arm locked by your ribs and bend at the elbow to pull your hand toward your shoulder.
- You should feel tension in the band as you contract your biceps.
- Slowly lower the band back to your hips after reaching close to shoulder height to complete the rep.

Banded single arm bicep curl

Circuit 3

D.  3 sets
D1. Tabata-style banded front raise
1.  Perform 20 seconds of banded front raises immediately into
2.  10 second static hold at the top of the movement (straight arms at shoulder height)
3.  Repeat for 3-5 rounds without rest, then rest 1 min and repeat for 3 total sets

*During the 10 seconds of "rest," try to extend band straight out at shoulder height and hold.

- 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.

Banded front raise

Circuit 4

E.  4 sets
E1. plank jacks x 20 reps
E2. jumping squats (or air squats) x 20 reps
E3. push-ups (or modified push-ups) x 12 reps 
E4. reverse lunges (alternating) x 20 reps
*Try not to rest between movements

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

- Lie on the floor face down and place your hands just outside shoulders distance while holding your torso up at arms length.
- Next, lower yourself downward until your chest  touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

Circuit 5

Band workout 2

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

Band workout 1

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!!

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 2

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