Name: Playbook - Sarah Herse - Banded workout 10
Uploaded: 2024-03-20T21:08:55.102Z
Duration: 40 min
Description: Banded workout 10

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

Paula

Warmup:
3 sets of
Mock jump rope x 20 reps
Drop squats x 10 reps
Alternating body weight reverse lunges x 10 reps
Plank hold x 30 seconds

A.  3 sets
A1. Banded overhead press x 15 reps 
A2. Banded upright row x 15 reps 
A3. Banded reverse ﬂy x 15 reps 
A4. Banded tricep kickbacks x 15 reps
 
B.  3 sets
B1. Glute bridge with mini band x 20 reps with pause at the top of each rep
B2. Jumping lunges (or step lunges) x 20 reps
B3. Single leg v-ups x 20 reps, alternating (10/side)
 
C.  3 sets of sequence: Banded lateral raise 21's
C1. bottom half of movement x 7 reps 
C2. top half of movement x 7 reps
C3. full reps x 7 reps
*do not rest during sequence, rest 60 seconds between sets
 
D.  3 rounds
D1. Jumping Jacks x 50 reps
D2. Bicycle Crunches x 50 reps D3. Butt kickers x 50 reps
D4. Plank Shoulder taps x 50 reps

3 sets of
Mock jump rope x 20 reps
Drop squats x 10 reps
Alternating body weight reverse lunges x 10 reps
Plank hold x 30 seconds

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

- Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
- Jump your feet out as you lower into a squat. 
- Jump your feet back in, returning to the starting position.

Drop squat

- 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

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

Warmup

A.  3 sets
A1. Banded overhead press x 15 reps 
A2. Banded upright row x 15 reps 
A3. Banded reverse ﬂy x 15 reps 
A4. Banded tricep kickbacks x 15 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

- Start by standing on a band with shoulder width stance and the opposite side of band in your hands
- Hands should be facing towards your thighs in the front of your body
- Stand tall with shoulders back and engaged
- Pull directly up with elbows and bring that band to chest height (should feel tension in band)
- Lower back down to starting position and repeat for recommended amount of reps

Banded upright row

- Stand with your feet shoulder width apart, arms hanging at your side, and hold a band using a pronated grip (thumbs pointing towards one another).
- Hinge to 90 degrees and raise the arms so they are perpendicular to your torso.
- Inhale and pull the band apart by contracting your rear delts.
- Slowly lower back to the starting position.
- Repeat for the desired number of repetitions.

Banded bent over reverse fly

- 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 tricep kickback

Circuit 1

B.  3 sets
B1. Glute bridge with mini band x 20 reps with pause at the top of each rep
B2. Jumping lunges (or step lunges) x 20 reps
B3. Single leg v-ups x 20 reps, alternating (10/side)

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Place a band around the mid thigh 
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes while pushing against the band around your thighs lower in controlled manner and repeat for recommended amount of reps

Banded glute bridges

- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

Jumping lunges

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

Circuit 2

C. 3 sets of sequence: Banded lateral raise 21's
C1. bottom half of movement x 7 reps 
C2. top half of movement x 7 reps
C3. full reps x 7 reps
*do not rest during sequence, rest 60 seconds between sets

- Stand on a band shoulder-width apart and hold the other side in both hands
- Standing tall with chest up and core engaged raise both arms out laterally (palms facing down) until they are shoulder height 
- Return arms to hanging position by your sides
- Repeat for recommended amount of reps

Banded lateral raise

Circuit 3 Banded lateral raise 21's

D.  3 rounds
D1. Jumping Jacks x 50 reps
D2. Bicycle Crunches x 50 reps
D3. Butt kickers x 50 reps
D4. Plank Shoulder taps x 50 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

- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Engaging your core, lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your torso, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause for a sec then return to starting position.
- Move your left elbow to your right knee and extend your left leg. Pause and the return to starting position to complete one rep.

Bicycle crunches

- 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

- 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

Circuit 4

Banded workout 10

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

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

Kelly

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 10

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