Ultimate Full Body Resistance Band Strength Workout | James Grage

This full body workout from James Grage, combines dynamic resistance, time under tension, and high-intensity intervals to give you a great pump and a great workout you can do anywhere.

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!

| James Grage's Ultimate Full Body Resistance Band wokrout |
1. Banded Overhead Squat
2. Banded Bent-Over Row
3. Banded Biceps Curl
4. Banded Triceps Kickback
5. Banded Push-Up
6. Banded Shoulder Press
7. Banded Single Leg Calf Raise
8. Banded Ab Crunch

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[davincibz]

These bands are the best thing i ever got for my home equipment! You can mimic almost every gym exercise and make calistenics movement harder (push-up) or easier (assisted pull-up).

[elbitxo]

many people asking for sets and reps. 20-10-10-15. According to his videos about the topic like "The Truth About Rep Ranges" (2017) it should be a 4 set scheme with the first set being 20 reps, then the next two at 10 reps. The first three sets are going to use a controlled concentric, solid squeeze at full contraction focusing on the muscle group thru isolation, and then a 2-3 second eccentric. The 4th and final set is 15 reps, but it's more of a burner set that's done at a fast tempo. Those reps should be about quality so, pick a weight you can only do for 15 and force yourself to reach 20 for the first and last set. For those at 10 should be slightly heavier to have the same feeling. To make it easier (something relevant since we are talking about a full body workout for beginers), many people say they are doing 20-15-15-15 with the same weight. As for resting time between sets, 60-90 seconds.
At 03:18 for some reason he says two sets of those, tho.

[AliImran-nrmc]

overhead squat 2:10 legs
bend over row 3:20 back
biceps curl 5:10 biceps
triceps extensions 6:20 triceps
band pushups 7:40 chest
shoulder press 10:20 both hands
calves 11:40 wrap one band loop on shoulder
abs 11:30

[hooyah_whit]

Im a truckdriver and I use the Reebok Ultra Heavy band for my squats and the Reebok Flat Band set for upper body and core. It was high time for a lifestyle change and with bands, I can workout in my sleeper with hardly any restrictions within the limited space!

[maryetdave]

I bought these bands about a month before quarantine started to take on my sailboat, when the gym, s closed down (and the boarders, so I couldn’t get to my boat) I started training with them. Its been almost 4 months now and I can gladly say I didn’t lose any muscle mass from not working out in the gym.

[twscdrummer]

Had these on my wish list for a few weeks and ended up getting a set for Christmas! Looking forward to getting started and finding a good beginner plan.

[shorap]

I bought these about a month and a half ago and the workouts I’ve gotten have been great. The constant resistance throughout the full range of motion gives you a great pump and the bands are easy on the joints. It’s also awesome not having to worry about equipment taking up space or making room to workout.

[lightonthelandscape]

Thanks - one of the better band workout vids online. Well explained and I like your philosophy of using good form at all times.

[PowerCardio]

Hey Daniel, just recommended your band workout to people looking for good full-body resistance bad workout. I searched online and yours is definitely one of the best! Keep it up!

[AkshayArul]

The guy who introduced me to the greatness of the resistance Bands on YouTube and I still see his videos related to it. The Legend ❤️

[debless]

I like this as an alternative to days where the weather isn't great for outdoors calesthenics. Thank you so much.

[erik.l]

Great bands! I just got them the other day. One good tip when you're doing pushups with resistance bands is to twist the band one time before putting it over your back so it won't slap the soul out of you

[KL-biun]

Thank you for takign those breaks... shows how hard it is

[abhishekkapoor]

James please create a programme for bodybuilding all access as well. It will be great to follow along.

[okanaganeryn]

Since I can't go to commercial gyms anymore, this is what I feel is going to be the best option for me. Resistance bands. Cheaper than buying a whole home gym setup. Seems like you can do majority of the main movements using these. All at home too! Another learning curve, but let's do it.

[Garfieldfidel]

hallo, gute zusammenstellung von übungen mit erklärungen zur haltung usw.! gruß maik

[AFCheek]

James Grave you said man . These power bands are a harder work out than free weights but quicker . I was stumbling after my first work out . Thanks for such informative info, rep up the good work .

[Strangerealities]

I was skeptical of bands but I bought a good set and after 3 to 4 weeks I've seen and felt physical difference in my muscles.

[danielcox]

Bands are the most effective workout equipment I've ever

[CBTstreams]

20 of the first alone got the heart rate going insane. I'm saving the rest for tomorrow 😂
Amazing that one though. Glad i found your videos James. Free weights for me never seemed to cut it. I probably struggled to get the form correct. Whereas bands, I'm seeing far better results than months of the gym when I previously had gone.