Total-Body Resistance Band HIIT Workout | James Grage
Summary
TLDRIn this high-intensity workout video, James Grady and David Marin introduce a unique resistance training session combining anaerobic activity with HIT (High-Intensity Training) principles. The session includes exercises like split squats, biceps curls, squats, shoulder presses, and push-ups with resistance bands, aimed at maximizing time efficiency and workout intensity. The 15-minute workout targets the whole body, ensuring a quick, calorie-burning, and comprehensive fitness routine that can be performed anywhere with the help of portable resistance bands.
Takeaways
- 🏋️♂️ The workout is a high-intensity anaerobic activity using resistance bands with longer sets and short rest periods.
- 🔄 The workout combines anaerobic resistance training with HIT (High-Intensity Training) principles for a full-body workout.
- 🦵 Starting with a split squat exercise, the workout targets hamstrings and glutes with 60 seconds of continuous movement followed by a 30-second rest.
- 💪 The resistance bands are used creatively to add difficulty to exercises like bicep curls, squats, and shoulder presses.
- 🕒 The exercises are designed to keep the heart rate elevated with minimal rest, simulating the effect of a HIT workout.
- 🤸♂️ Exercises like the primal squat with pull apart and archer pull are included to target specific muscle groups like the rear delts and triceps.
- 🧘♂️ Push-ups are performed with resistance bands to increase the challenge, and modifications are suggested for those who find it too difficult.
- 🔄 The workout emphasizes the importance of proper form and technique to maximize the effectiveness of each exercise.
- 🕉 The cool-down includes abs exercises with a focus on proper spine curling to target the abdominal muscles correctly.
- 🛍️ The video recommends 'Under Sun' resistance bands, which come in a set of five with a carrying case for portability.
- 🌴 The workout can be done anywhere, providing flexibility for users to exercise at home, while traveling, or outdoors.
Q & A
What type of workout is James Grady and David Marin demonstrating in the video?
-James Grady and David Marin are demonstrating a high-intensity interval training (HIIT) workout that combines anaerobic activity with resistance training using resistance bands.
Why is resistance training combined with anaerobic activity in this workout?
-The combination of resistance training with anaerobic activity is used to create a workout that provides the benefits of both, targeting muscle growth and cardiovascular fitness simultaneously.
What is the significance of doing longer sets with very short rest periods in this workout?
-Longer sets with very short rest periods are used to keep the heart rate elevated, simulating the effects of high-intensity interval training and maximizing calorie burn and muscle engagement.
What is the first exercise demonstrated in the video, and how is the resistance band used for it?
-The first exercise demonstrated is a split squat. The resistance band is anchored under the arch of the front foot to create more resistance at the bottom of the squat motion.
How long are the sets in this workout, and what is the recommended rest period between sets?
-The sets in this workout are 60 seconds long, and the recommended rest period between sets is very short, typically around 15-30 seconds.
What muscle groups are targeted in the split squat exercise?
-The split squat exercise primarily targets the hamstrings and glutes, with a secondary focus on the quadriceps.
What is the purpose of the biceps curls with resistance bands, and how does it differ from traditional biceps curls?
-The purpose of biceps curls with resistance bands is to add continuous tension throughout the movement, making the exercise more challenging. It differs from traditional biceps curls by providing resistance even at the top of the curl, engaging the biceps throughout the entire range of motion.
How does the overhead shoulder press with resistance bands increase the difficulty of the exercise?
-The overhead shoulder press with resistance bands increases difficulty by providing resistance that increases as the arms extend overhead, making the lift more challenging as the range of motion progresses.
What is the importance of maintaining proper form during the exercises, especially when using resistance bands?
-Maintaining proper form during exercises with resistance bands is crucial to ensure the targeted muscles are engaged effectively and to prevent injury. It also helps in achieving the maximum benefits from the workout.
What is the final exercise in the workout before the cool-down, and what muscle groups does it work?
-The final exercise before the cool-down is an archer pull, which is a back and isometric triceps exercise. It targets the upper back muscles, triceps, and also engages the core for stabilization.
How does the cool-down in this workout help in recovery, and what is the focus of the cool-down exercises?
-The cool-down in this workout helps in recovery by gradually bringing the heart rate down and stretching the muscles that were worked during the session. The focus of the cool-down exercises is on the abdominal muscles, with an emphasis on proper form to ensure the abs are worked effectively.
What are the benefits of using resistance bands for workouts, as mentioned in the video?
-The benefits of using resistance bands for workouts include portability, allowing for workouts anywhere; versatility, as they can be used for a variety of exercises; and the ability to provide resistance that can be adjusted to match the user's strength and fitness level.
Outlines
🏋️♂️ Intense Resistance-Based HIT Workout Introduction
James Grady and David Marin kick off a high-intensity workout session that integrates resistance training with traditional HIT (High-Intensity Training) principles. The goal is to combine anaerobic activity with longer sets and minimal rest periods, targeting both strength and cardiovascular benefits. They begin with a split squat exercise using resistance bands, emphasizing the importance of proper band placement and resistance level to ensure a challenging yet balanced workout. The exercise aims to engage the hamstrings and glutes, with a focus on maintaining good form and pacing throughout the 60-second set.
🔥 Advancing Through Anaerobic Workout Phases
The workout progresses with biceps curls and squats, utilizing the resistance bands to maintain an elevated heart rate and continuous movement. The set durations are extended beyond the typical limits to push the participants' endurance and strength. Emphasis is placed on full range of motion and avoiding the temptation to slack off due to fatigue. The session includes an overhead shoulder press to further engage the upper body, highlighting the importance of mental toughness and pacing to get through the intense exercise periods.
💪 Full Body Strength and Isometric Exercises
The workout continues with a primal squat combined with a static pull apart for the rear delts, targeting both lower body strength and upper body isometric exercises. The participants are encouraged to maintain proper form despite the increasing difficulty and burn. Push-ups with resistance bands are introduced, with advice to adjust the intensity if necessary. An archer pull exercise is demonstrated, emphasizing its effectiveness for the back and triceps while also elevating the heart rate. The session is designed to be a total body workout, ensuring that no muscle group is overlooked.
🎯 Targeting Triceps and Core Stability
The final segment of the workout focuses on triceps and core stability with an overhead extension exercise, integrating the resistance bands to add difficulty. The participants are reminded to keep their form intact, pointing elbows towards the ceiling to maximize the triceps engagement. The session concludes with a cool-down phase consisting of abs exercises to gradually lower the heart rate. The importance of proper technique during ab exercises is stressed to avoid strain on the hip flexors and to effectively target the abdominal muscles. The workout is praised for its efficiency and versatility, allowing for a comprehensive full-body routine that can be done anywhere with the use of resistance bands.
Mindmap
Keywords
💡Anaerobic activity
💡Resistance training
💡Heart rate
💡Split squat
💡Biceps curls
💡Squats
💡Shoulder press
💡Mental toughness
💡Push-ups
💡Archer pull
💡Cool down
Highlights
James Grady and David Marin introduce a unique workout combining resistance training with high-intensity interval training (HIIT) principles.
The workout uses resistance bands to create a full-body anaerobic exercise session with longer sets and minimal rest.
Starting with a 60-second split squat exercise to engage hamstrings and glutes with resistance bands.
Proper band placement under the arch of the foot is emphasized for balance and effective resistance.
The importance of maintaining good form even as the exercise becomes more challenging is highlighted.
Quick transitions between exercises with minimal rest to keep the heart rate elevated.
Biceps curls with resistance bands are demonstrated, showing how to anchor the bands for effective exercise.
The workout progresses to compound movements like squats, integrating resistance training with HIIT.
Overhead shoulder press exercise is introduced, emphasizing the use of wider stances for increased resistance.
A primal squat with a rear delt exercise is showcased, targeting both lower body and upper body muscles.
Push-ups are incorporated using resistance bands, with advice on adjusting difficulty if needed.
The archer pull is introduced as a favorite back and isometric triceps exercise, emphasizing proper form and breathing.
The workout concludes with a cool-down focusing on abs, emphasizing the importance of proper spine curling.
The benefits of using resistance bands for workouts are discussed, including convenience and versatility.
A recommendation for 'Under Sun' resistance bands is given, available for purchase on bodybuilding.com.
The workout is described as efficient, maximizing time and effort for quick, full-body results.
Transcripts
[Music]
hey what's going on i'm james grady and
this is my good friend david marin
and today we're going to be busting out
a hit workout but we're going to be
doing something a little bit different
than what you're used to and that is
we're going to be using resistance now
when you go into the gym and you lift
weights that's anaerobic activity and
our heart rate goes up if you do it
right with the right amount of intensity
but we're used to long periods of rest
and we let our heart rate come way down
so what we're going to be doing
is anaerobic activity so resistance
training but longer sets than you're
used to and very short periods of rest
so now we're taking resistance training
and we're making it hit training so
you're getting the best of both worlds
all right so we're going to start with
our very first exercise which is a split
squat we're going to be doing both the
left leg and the right leg so we'll get
set up here i'm going to go ahead and
grab the
extra heavy band here now make sure that
you grab the right resistance level
because we're doing 60 seconds and trust
me you're going to feel this you're
going to get about 30 40 seconds in and
it's going to start to burn so don't go
too crazy what you want to do we're
going to anchor this right under our
front foot
make sure you get it right in the arch
of your foot because if you put it under
your toe as you pull up you're going to
lose your balance side to side so right
under the arch of your foot and now to
create more resistance at the bottom of
the range of motion we're going to grab
low next to our foot and this is going
to be our starting position and from
here we're going to push straight back
now if i were to push straight up i
would work more quads but we want to
work our hamstrings and glutes and
that's why we're going to push backwards
so you ready for this ready all right so
let's get 60 seconds on the board
and let's go
there we go
nice tempo
you don't want to go too slow but not
too fast good form
[Applause]
oh yeah
there we go we're only 15 seconds in and
i'm already
yeah this is a good way to start it
we get our heart rate up there fast
30 seconds in
it's already where you got to start
digging down
ah
20 seconds left
keep pushing
you start to feel your hamstrings and
glutes
fire up
oh yeah come on
ah ten more seconds
five
ah there it is one more second
so now we got our 30 seconds rest we
want to start immediately prepping here
so we don't waste any time
all right we got 15 seconds
same thing other leg
all right we're gonna go in five seconds
[Applause]
three
two
one
[Music]
[Applause]
[Music]
there's 10 seconds in
[Music]
you're gonna have to dig down deep for
these
they are gonna burn
and you're gonna want to quit
don't quit
a little bit of mental toughness here
how's it feel david it's good it's
burning
30 seconds
ah
[Music]
20 seconds
how's your heart rate
that's climbing
[Music]
10 seconds
[Applause]
five seconds
squeeze one more
yeah
oh
it's a good start heck yeah
all right we got 20 seconds
you have to grab your breath fast
grab water fast
whoo
oh
start to get a little wobbly leg
nine seconds
i'm going to start with biceps curls
all right
we're gonna anchor it
on both feet
all right buddy
let's go let's rock
come on
here we go
[Music]
[Music]
now we're about 30 seconds in this is
where most people stop
that's the end of their set
we're gonna keep going
[Music]
20 more seconds
[Music]
let's go
five more
[Music]
yeah buddy
like i said
this isn't just hit
this is a full body workout
about 18 seconds left
we're going to keep our heart rate up
move right into squats
so
i'm going to anchor that band just like
we did with the biceps
under both feet
about shoulder width apart
here we go ready
right back into it
all right
[Music]
keep that chin up
just drop that butt down
full range of motion here
no house squats
[Music]
ah
[Music]
watching that board
so
watching paint dry
30 seconds
[Music]
20 more seconds you guys got this
push through it
[Music]
yeah
[Music]
10 seconds
push through
ah
there it is one more rep
yeah
ah
how you feel
okay
oh
we're gonna move into some shoulders
here
we're gonna do overhead shoulder press
anchored the exact same way
it's a butt kicker right oh yeah all
right we have five seconds let's jet
all right
starting position right here and up
[Music]
now if you
want some more resistance right
you take a wider stance
a little wider
now pull on the band
[Music]
halfway halfway yeah
[Music]
oh there's a burning oh
just keep reaching
20 more seconds
dig down
ah
that's where you gotta train with a
little bit of heart
[Music]
you can hear it
yeah
10 more seconds
[Music]
that little band starts to feel heavy
[Music]
that was good
did i hit the wall oh yeah
okay
all right
we're gonna do a rear delt exercise
working some lower body into it
a primal squat
static
with a pull apart for rear delts
it's gonna hurt yeah
especially
because we're adults are already
i'm not the redundant my quads are
already
smoked here we go
jump right in
oh yeah
[Music]
oh yeah those quads
stay nice and low
i don't want to see it up here get down
drop the butt
you guys got this
these are one of the longest
i'm dropping down
no shame in the game
shake it off if you need to
ah
yeah oh that got the best i mean oh
ah
heck yeah
that's a hard one
we're gonna move right into push-ups
here
using the bands
don't get carried away with your ego
here
60 seconds of push-ups without bands is
tough
all right
all right four seconds here
get it right under your shoulder blades
there
let's do this
[Music]
all the way up all the way down
[Music]
[Music]
oh
yeah you do
you just drop that band
and either go to a
lighter band or no band
if you have to
you just go in
to a push-up plank
just hold it
hold it here
10 seconds
[Music]
there you go
he's feeling it
[Music]
getting back on your feet it's another
exercise in this oh yeah
okay well
we're moving to back
it's one of my favorite moves
it's called an archer pull
it looks just like an archer
it's a great back exercise
as well as an isometric triceps exercise
you ready
yeah
going with her right
here we go
pull all the way back
really pull that shoulder blade back
[Music]
try to breathe
heart rate's gonna be through the roof
[Music]
yep we're about halfway through
push through
dig down
ah
growl if you have to
cry if you have to
just keep going
ah
oh yeah
you always grab further back
less resistance oh man
dying
one more
[Music]
oh
holy cow
oh man
that burns yeah that's not just a nice
metric triceps
exercise
also your delts as well
your whole upper body oh man
oh stretch here got the right side
and we'll move to our very last exercise
before a cool down
ready yep
[Music]
i should use a lighter man
[Music]
[Music]
there we go halfway
[Music]
my triceps my back
we got 15 more seconds
[Music]
[Music]
oh
yeah that second side
because if exhausted the one side you're
really hitting isolating the same
muscles
so when you switch it kills you
oh
looks easy but it's not no
all right
one more exercise before cool down
i don't work with the triceps i don't
think it looks easy either
it's not
all right
anchor that band under both feet yeah
both hands straight overhead
extend straight up
keep those elbows pointed to the ceiling
[Music]
oh
[Music]
yeah also working your core here
everything to stabilize
so it's total body strength
[Music]
20 seconds
triceps on fire
[Music]
come on
oh there it is
man
that's the hard part right there
that was 15 minutes yeah so now we're
going to do
some abs just to cool down
bring our heart rate down gradually
so
push these bands
sit on the floor
fall on the floor
collapse on the floor
only downsides might not get back up
so
[Music]
yeah it feels good
[Music]
so we're going to do
just one set crunches here
let's work those abs
gradually bring the heart rate down
remember when you're doing abs
you've got to curl your spine
if your back is flat
any ab exercise including leg lifts
roman chair
means you're not working your abs
you're working a lot of hip flexors that
way
got to get that rounding in the back
[Music]
now there's just a nice cool down
but it rounds out our workout
[Music]
i still feel my triceps burning oh yeah
all right let's go 10 more seconds
[Music]
it's fire man
burn a lot of calories
heart rate is just through the roof the
entire time
if you want something super quick
you want to get in there you want to
knock it out you want to hit every
single body part
that's an easy way to do it it is
super efficient like i said
you know you get in you get it done
maximize your time and maximize the
amount of effort that you do in the
shortest amount of time to get the most
results yeah so if you're looking for a
set of resistance bands
you can buy the under sun bands they're
a set of five come in its own little
truck nylon drawstring bag you can buy
them here on bodybuilding.com
be able to take your workouts anywhere
you want you can work out at home
privacy your own home you can do it
while you travel you can do it outdoors
take it to the mountains take it to the
beach
wherever you want so it gives you a lot
of freedom to be able to train anytime
and train anywhere
[Music]
you
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