Total-Body Resistance Band HIIT Workout | James Grage

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This super-quick total-body workout combines dynamic resistance, time under tension, and high-intensity intervals to give you a great pump you can do anywhere in under 20 minutes.
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When you go into the gym and you’re lifting weights, your heart rate goes up while you lift, but then you take a long period of rest and your heart rate comes back down. When you do high-intensity interval training, or HIIT, your heart rate goes up and stays up because you’re getting very little rest.

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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Comments says:

► Shop Undersun Resistance Bands:

Gym Thenics says:

That’s the owner of that brand of bands, and it’s getting tired faster? 😂

Kevinhillcrest says:

James, just wanted to say thank you!
I bought x2 50 lb. rogue bands for squat, bench, and deadlift for strength training and got to advanced strength in all areas for my weight class (currently 185 lbs.) and then a couple weeks later this Coronavirus Pandemic hit and I was left with a set of 50 lb. dumbbells and my x2 50 lb. bands and using your vids to train every muscle group using those bands to actually body build instead of just lifting heavy has built the aesthetics on my lats and back, chest, and bicep peak like I never thought I would see.
I feel like someone should make a vid on this, but I didn’t have a special door jam attachment for my bands so for lat pulldowns I’d open the door halfway and put the bands over the top of the door and get up close to the door and pull down from my knees.
For other band exercises I would also open the door halfway and put one band on each side of the door handles.
Thanks again for specializing in bands, appreciate you sharing your knowledge! ⚡️💪😇

silent ninja says:

Me Pre covid19: cool workout. I'll never need it. I got the gym.
Covid19: I'm about to wreck this guy's life

Team Hazardous says:

Good work done here. I do a lot of the same exercises. I also add handles to the bands and anchor them to doors or wherever I can outdoors.

Kenny Rollins says:

Someone should tell these guys there’s a whole gym full of equipment behind them

Frankee Wizz says:

Imagine listening to this without a visual 👀

Brian Badonde says:

look like a great workout for dropping fat and preserving muscle a lot of lactate being produced, good stuff

Carlos Gabin says:

I tried this and it’s great but nothing will beat iron, even if it’s just a dumbbell or kettlebell. Plus I don’t take long “rests” in between sets and those get lighter as u go down on the negative. That my biggest reason, but whatever do u wanna be built like a rubberband or do U wanna be like iron🤷🏻.

Jason Govindu says:

Wow can see this works just made my order thanks

andrew wyatt says:

Did you get that big using bands only !!? Na mate cos if you did hats off to you .. pointless going to the gym then !! Just get some bands ! Weights need man

slinkiegirl2001 says:

thanks for the workout guys i did some and loved it

swizie lift says:

Wow my man looks like a mini rich piana

Chico Val says:

We made it ✊🏿

reid1boys says:

doing this tomorrow…. looks great.

Suki Dhillon says:

Awesome workout just perfect for a hotel workout whilst on holiday! 💪😁

Juan Medina says:

Sweet workout. Thang god I purchased a set of resistance bands. They’re extinct nowadays!

Zia Nazari says:

I could kill for these bands! They're in my favorite color, but it's sad that they're not available for Canada. 🙁

moon lee says:

Hi dear I send you email address please answer me

Don Leonhart says:

Hey all, fyi– company representative has No idea how long bands will last, maybe 90 days—- ouch

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