Name: Playbook - Sarah Herse - Banded workout 7
Uploaded: 2024-03-20T21:08:54.983Z
Duration: 40 min
Description: Banded workout 7

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

Cherie

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

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.  4 sets
A1. Banded curl to press x 10 reps
A2. Banded bicep curls (slow & controlled) x 10 reps 
A3. Banded bent over rows x 10 reps
A4. Push-ups x 10 reps
A5. Plank shoulder taps x 10 reps
*Rest 1 min between sets
 
B.  5 sets
B1. Walking lunges (body weight) x 50-40-30-20-10 reps 
B2. air squats x 10-20-30-40-50 reps
*(workout is 50 lunges, 10 air squats, 40 lunges, 20 squats, etc.)
*Try not to rest between sets

C.  3 sets
C1. Single leg v-ups x 45 secs 
C2. Russian twists x 45 secs 
C3. Plank foot taps plus push-up x 45 secs
*Rest 30 seconds between sets

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

- 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.  4 sets
A1. Banded curl to press x 10 reps
A2. Banded bicep curls (slow & controlled) x 10 reps 
A3. Banded bent over rows x 10 reps
A4. Push-ups x 10 reps
A5. Plank shoulder taps x 10 reps
*Rest 1 min between sets

- Stand with both feet on top of the band, about hip-width apart. (You can control how easy or hard the exercise is by where you stand on the band to create more or less tension.) 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. 
- Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. - - Press straight up, pause at the top, lower back down to complete the rep.

Banded curl to press

- Stand on one side of the band shoulder-width apart.
- Grabbing the sides of 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 hands toward your shoulders.
- 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 bicep curls

- 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.
- Bring back down until arms are straight and repeat for recommended amount of reps

Banded bent over row

- 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

- 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 1

B.  1 set
B1. Walking lunges (body weight) x 50-40-30-20-10 reps 
B2. air squats x 10-20-30-40-50 reps
*(workout is 50 lunges, 10 air squats, 40 lunges, 20 squats, etc.)
*Try not to rest between sets

- 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

- 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

Circuit 2

C.  3 sets
C1. Single leg v-ups x 45 secs 
C2. Russian twists x 45 secs 
C3. Plank foot taps plus push-up x 45 secs
*Rest 30 seconds between sets

- 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

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Dumbbell Russian twist

- Get into plank position with arms directly under shoulders 
- Lift one foot to tap to the side about 12 inches from your stationary foot then return. Do the same thing with the other foot.
- Make sure to keep core engaged the entire time.
- Then complete one push-up (optional) and return to starting position to complete rep.

Plank foot taps plus pushups with mini band

Circuit 3

Banded workout 7

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!!

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

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 🙏🏻

Banded workout 7

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