Total-Body Resistance Band HIIT Workout | James Grage

Bodybuilding.com

23 Apr 202019:03

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

00:00

🏋️‍♂️ 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.

05:09

🔥 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.

10:13

💪 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.

15:17

🎯 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

Anaerobic activity refers to physical exercises that are performed in short bursts of intense effort without oxygen, such as weight lifting. In the video, James and David are combining anaerobic activity with resistance training to create a high-intensity interval training (HIIT) workout. This is illustrated by their use of resistance bands and short rest periods, aiming to elevate the heart rate and maximize calorie burning.

💡Resistance training

Resistance training is a form of exercise that involves working against an external force to build strength, using equipment like resistance bands, weights, or machines. In the context of the video, the hosts use resistance bands to perform various exercises with longer sets and shorter rest periods, which is a departure from traditional weightlifting routines.

💡Heart rate

Heart rate is the number of times a person's heart beats per minute and is a key indicator of exercise intensity. The video emphasizes the importance of keeping the heart rate elevated throughout the workout by using the resistance bands for continuous, high-intensity exercises without long rest periods.

💡Split squat

A split squat is a type of lunge exercise where one leg is forward and the other is back, emphasizing the work on one leg at a time. In the video, James demonstrates how to perform a split squat with a resistance band for 60 seconds, highlighting the importance of proper form and the intensity of the exercise.

💡Biceps curls

Biceps curls are a common exercise that targets the biceps, the muscles on the front of the upper arm. The script mentions performing biceps curls with resistance bands anchored to both feet, which adds an extra challenge to the traditional dumbbell curl by incorporating isometric tension.

💡Squats

Squats are a fundamental strength exercise that targets the lower body, particularly the quadriceps, hamstrings, and glutes. The video describes performing squats with resistance bands to increase the intensity, emphasizing the importance of full range of motion and maintaining proper form.

💡Shoulder press

The shoulder press is an exercise that targets the deltoids, or shoulder muscles, as well as the triceps. In the video, the hosts perform overhead shoulder presses using resistance bands to add resistance, which is described as a 'butt kicker' due to its intensity.

💡Mental toughness

Mental toughness is the ability to persevere and maintain focus during challenging situations, such as a difficult workout. The video script mentions the need for 'a little bit of mental toughness' when the exercises become particularly challenging, encouraging viewers to push through the discomfort.

💡Push-ups

Push-ups are a bodyweight exercise that primarily targets the chest, triceps, and shoulders. The video suggests using resistance bands to increase the difficulty of push-ups, which can enhance muscle engagement and make the exercise more challenging.

💡Archer pull

The archer pull is an exercise that mimics the action of drawing a bow and arrow, targeting the back and triceps muscles. The script describes this as one of James' favorite moves, highlighting its effectiveness as both a back and isometric triceps exercise.

💡Cool down

Cooling down refers to the process of gradually reducing the intensity of exercise to help the body return to its resting state. The video concludes with a cool-down segment of abdominal exercises, emphasizing the importance of safely bringing the heart rate down after an intense workout.

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.