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00:00 – Benefits of Resistance Bands
01:05 – Band Split Squat
04:32 – Band biceps curl
06:00 – Band squat
07:30 – Band shoulder press
09:05 – Squat hold with band pull-apart
10:30 – Band push-up
12:00 – Archer pull
15:05 – Band overhead triceps extension
16:30 – Crunch
18:00 – Outro
You’ve done resistance training before, you’ve done HIIT before, and you’ve probably even used bands before, but never like this.
Undersun creator James Grage and fitness model David Morin are here to lead you through one of the toughest HIIT workouts you’ve never tried. This workout is anaerobic resistance training, but done for long intervals with very short periods of rest, just like HIIT.
“We’re taking resistance training and we’re making it HIIT training,” explains Grage. “So you’re getting the best of both worlds.”
| Why Bands, You Ask? |
Bands offer the unique advantage of being portable, versatile, and dynamic. You can easily transition between exercises to get a killer, full-body workout anytime, anywhere, in a very short amount of time. But aside from their convenience, the dynamic resistance of bands is uniquely excellent at pumping blood into your muscles while you train, making bands the perfect tool for building muscle.
“The free motion of the bands is very different,” explains Morin. “You get in, you break a sweat, and you get a good pump. That’s what I enjoy most about it.”
You’ll definitely get a massive pump with this workout, especially with the way the sets are structured. Each exercise is done for 60 seconds with only 30 seconds of rest in between. Since the rest periods are very short, this workout gets intense fast. You’ll have just enough time to catch your breath and grab a sip of water. Just don’t go too far, because that next exercise will come faster than you think!
| 20-Minute Resistance Band HIIT Workout |
Circuit: 30 sec. of rest between exercises.
Band split squat: 1 set of 1 min. (right side)
Band split squat: 1 set of 1 min. (left side)
Band biceps curl: 1 set of 1 min.
Band squat: 1 set of 1 min.
Band shoulder press: 1 set of 1 min.
Squat hold with band pull-apart: 1 set of 1 min.
Band push-up: 1 set of 1 min.
Archer pull: 1 set of 1 min. (right side)
Archer pull: 1 set of 1 min. l(eft side)
Band overhead triceps extension: 1 set of 1 min.
Crunch: 1 set of 1 min.
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