If you’re looking for new ways to build strength without using weights, it turns out that you only need one resistance band and 30 minutes of heat to improve whole-body strength.
When it comes to falling down the YouTube rabbit hole, we’re just as guilty as the next person. Before you know it, you’re diving deep into Chris Hemsworth’s 250-reps dumbbell workout and hitting up buy the best adjustable dumbbells to build a drive Thor will be proud of.
But if high-repetition, heavy-weight workouts aren’t your bag, save time and money by using one of the best resistance bands and an exercise mat instead. You don’t need to spend hours in the gym – a workout only takes 30 minutes from the comfort of your own home and still causes a burn.
It’s the innovation of fitness and mobility coach Julia Rebel, who said, “I’ve included three different levels for you to work out according to your individual capabilities.” Each exercise is a follow along EMOM (every minute per minute), and the three levels offer a specific rep range to finish before the next minute (and start the workout).
The Reppel promises to release the upper body, core, and lower body, making the essential burn routine between a gentle warm-up series and a soothing cool-down series.
We checked the comments, and they warned us she was sweaty. Find out what happened when we grabbed a bracelet, set a timer, and then put a 30-minute full-body resistance band workout to the test.
What is the Julia Rebel 30 Minute Full Body Resistance Band Workout?
Reppel explains everything you need to know in a YouTube video, but here’s a snapshot of the full exercise:
Warm-up: 40sec/10sec
Spinal crimp to cutworm: Bend your pelvis toward your spine, tuck your chin toward your chest, and then slowly roll back into a forward folded position, allowing your arms to fall toward your feet. Walk your hands in front of you in a high plank position while maintaining a soft knee bend. Return to the starting position – your chin and head should finally appear.
½ kneeling toe roll: Kneel on your right knee with your toes not folded. Sit on the ball of your left foot (toes tucked in) in a semi-squat, then begin to roll your left knee into its full range of motion, clockwise and counterclockwise, staying on the ball of your foot. Switch sides for the next 40’s.
work out:
EMO (every minute per minute). Aim to finish repetitions with 10 seconds of rest before the next minute begins.
External rotation “unwinds”: Hold half of your girdle in an underhand (reclining) fist position, shoulder width apart. Pull the bar apart, locking the elbows close to the hips throughout, then release back to the starting position. Keep the shoulders back and down and avoid bending.
good morning: Stand with your feet hip-width apart and wrap the tape under your feet, then wrap it around your shoulders. Keeping your knees gently bent, then hinge forward at your hips keeping your back flat and pushing your bottom behind you. Once your chest is parallel to the floor, slowly return to standing. Learn a good way to good morning.
Shoulder shrug: Stand with your feet wide apart and wrap the bar once under your feet, then hold it shoulder level in front of you in a lowered fist. Lead the band in an overhead position. Keep your arms extended and push your shoulders to shrug your shoulders.
Slab to Row S/A: Wrap your resistance band twice on something in front of you, for example, a table leg or a pole. Begin in a raised plank position, stacking the shoulders directly above the wrists. Hold your resistance band like a handle, then curl inward toward your hip, keeping your elbow closed close to your body. Switch sides after 60 seconds.
Cooling: 30-40sec/10sec
baby status: In a kneeling position, bring big toes to touch and keeping your knees apart, bum pressure toward heels. Extend your hands in front of you on the mat, forehead flat.
I Tried Julia Rebel’s 30-Minute Full Body Resistance Band Workout – Here’s What Happened
I used a long, thin resistance band, turned on the music, and put this workout to the test. If you’ve never used a resistance band before, you may be wondering, do resistance bands really work? These resilient little magicians conjure fire into the muscles of any exerciser brave enough to use them.
Resistance bands are twisted rubber bands frequently used for blocking gymnastics (body weight training) and weight training. But physiotherapists also prefer them during injury rehabilitation. They provide resistance for your muscles and joints to work against and provide a massive hard workout depending on the thickness of your band.
This resistance band exercise focuses on your entire body, so I chose a lighter (thinner) band that I could shorten or lengthen depending on the workout—although you can choose multiple interchangeable bands instead.
Ripple has intelligently programmed her workout to be as effective as possible in a short time frame, which is achieved by working with you for about a full minute with little rest between exercises (10 seconds of rest starts to feel like 1 second). Nice quickly). But most importantly, everything is functional and focused on improving your ability to perform everyday movements such as squats, pull-ups or how to perform push-ups.
My shoulder caught fire within a few minutes; Rebel seems to draw inspiration from Pilates-esque techniques, where she repeats small movements (eg, shrugging the shoulders) of high poses against the band for increased intensity. You don’t need to be heavy to feel the effects either. Combining the plank with a single-arm row (despite sending me into race mode) helped challenge my basic balance and kept me on my toes—literally.
I shortened my band with its double loops to closely mimic the gluteal band for lower body exercises and lowered the distance between my hands to make the upper body exercise more challenging.
Do I recommend this exercise?
Sure – it was deceptively challenging and reminded me that you don’t need to lift heavy to build full-body strength. Search – like this study – even suggesting that resistance training with rubber can lead to strength gains similar to exercise performed with a ‘c’conventional devices.
They are perfect additions to the best HIIT workouts for beginners but also for anyone recovering from an injury or trying to improve flexibility. Can’t you love him?
If you’re lacking in ideas, we also loved these resistance band exercises and the best resistance band exercises.
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