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Resistance Band Upper Body Smash!

60 min
 · 
9 exercises
After last week's test drive, it's time to use that gained knowledge to increase reps and strength, while decreasing rest time. Take the same bands used last week, but this time reduce the resting time. The maximum amount of resting time is given, but try to rest for less!
Resistance Band Bent Over Rows
4 sets
20 reps
40 sec rest
Make sure to pull your elbows close your your sides, focus on allowing 3 seconds per rep. Ouch!
1:00 rest
Resistance Band Chest Press
4 sets
20 reps
40 sec rest
Keep your chin up, don't round off your shoulders here.
1:00 rest
Resistance Band Standing Shoulder Press
4 sets
20 reps
40 sec rest
Keep a slight bend at the knee, remember to keep the rhythm steady and consistent.
1:00 rest
Resistance Band Shoulder Front Raises
3 sets
18 reps
40 sec rest
A few extra reps here should give you the burn needed!
1:00 rest
Resistance Band Lateral Raises
3 sets
18 reps
40 sec rest
Keep going!
1:00 rest
Resistance Band Bicep Curls
3 sets
18 reps
40 sec rest
Tense your biceps and hold at the peak for 1 second per rep.
1:00 rest
Resistance Band Tricep Kickbacks
3 sets
18 reps
40 sec rest
You've just about made it!
1:00 rest
Jackknife Sit-up
3 sets
12 reps
40 sec rest
We'll keep the same reps here, but reduce the resting time, of course!
1:00 rest
Bicycles
3 sets
40 reps
40 sec rest
20 per side, and then you're all done. You trooper.
This Resistance Band Upper Body Smash! 60 min-minute gym workout plan effectively targets your abs, arms, back, chest and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 9 exercises and see which muscle groups they target. Enjoy!

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Resistance Band Upper Body Smash!
60 min
 · 
9 exercises
After last week's test drive, it's time to use that gained knowledge to increase reps and strength, while decreasing rest time. Take the same bands used last week, but this time reduce the resting time. The maximum amount of resting time is given, but try to rest for less!
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Resistance Band Bent Over Rows
4 sets
20 reps
40 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Make sure to pull your elbows close your your sides, focus on allowing 3 seconds per rep. Ouch!
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Rest
0:00
next up
Resistance Band Chest Press
Next
Resistance Band Chest Press
4 sets
20 reps
40 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Keep your chin up, don't round off your shoulders here.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Attach a resistance band to a door frame or other stable surface. The base of the band will come to the level of your knees/thighs. Holding each handle, turn away and walk forward. Take a left leg lead stance.
  2. Brace your core as you slowly push the resistance bands in front of you. Do not lock out the elbows.
  3. Slowly return to the starting position, focusing the tension in the chest. Once your elbows are at a 90 degree angle, pause and begin again.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Adjust the height of the pulley lever to be at shoulder height. Place yourself in the center of the pulley machine while holding the handle of each side. Brace your abdominals and take a step forward. Bring your arms up to shoulder height.
  2. Begin the movement by pushing the handles forward. Be sure to focus the contraction in your chest muscles.
  3. Once fully extended, pause then slowly release to the starting position.
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
  2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Rest
0:00
next up
Resistance Band Standing Shoulder Press
Next
Resistance Band Standing Shoulder Press
4 sets
20 reps
40 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Keep a slight bend at the knee, remember to keep the rhythm steady and consistent.
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
  3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps, Triceps
  1. Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
  2. Raise the dumbbells to head height by rotating your arms forward and up.
  3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
  4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
  5. As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
  6. Hold for a count of one, while squeezing your shoulder muscles.
  7. In a controlled movement, return to the starting position, inhaling as you do so.
  8. Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Chest, Triceps
  1. Firmly holding a plate at chest level with both hands either side, stand straight, with your feet shoulder width apart.
  2. Drive the weight upwards using your chest and shoulders keeping your back straight with a slight bend at the knee.
  3. As your arms reach the fully extended position, take great care to keep a firm grip on the plate.
  4. In a controlled movement, slowly lower the plate back down to the chest and the starting position.
  5. Repeat.

Take great care with this exercise. Ensure your hands are dry and never push yourself to failure with this exercise.

Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
  1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
  2. Raise the water bottles to head height by rotating your arms forward and up.
  3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
  4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
  5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
  6. Hold for a count of one, while squeezing your shoulder muscles.
  7. In a controlled movement, return to the starting position, inhaling as you do so.
  8. Repeat.
Rest
0:00
next up
Resistance Band Shoulder Front Raises
Next
Resistance Band Shoulder Front Raises
3 sets
18 reps
40 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
A few extra reps here should give you the burn needed!
Primary muscle group(s):
Shoulders
  1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
  2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
  3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Abs
  1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
  2. Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
  3. Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.
Primary muscle group(s):
Abs, Shoulders
Secondary:
Upper Back & Lower Traps
  1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
  2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
  3. Slowly lower the plate to the starting position, immediately moving into the next repetition.
Primary muscle group(s):
Shoulders
  1. Stand straight holding a water bottle in each hand with an overhand grip.
  2. Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
  3. Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
  4. Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
  5. Pause for a count of one.
  6. Inhale and slowly lower the water bottle to the start position.
  7. As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
  8. When both water bottles have been raised and lowered in a cycle, that is one repetition.
  9. Repeat.
Rest
0:00
next up
Resistance Band Lateral Raises
Next
Resistance Band Lateral Raises
3 sets
18 reps
40 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Keep going!
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
  3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.
Primary muscle group(s):
Shoulders
  1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
  2. Hold your arms fully extended by your side, with your palms facing in to your body.
  3. Keep your elbows close to your sides. This is the start position.
  4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
  5. Hold for a count of one while squeezing your shoulder muscles.
  6.  Return to the start position in a smooth controlled movement inhaling as you do so.
  7. Repeat.

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Rest
0:00
next up
Resistance Band Bicep Curls
Next
Resistance Band Bicep Curls
3 sets
18 reps
40 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Tense your biceps and hold at the peak for 1 second per rep.
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
  3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
  4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the dumbbells to the starting position.
  8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the water bottles to the starting position.
Rest
0:00
next up
Resistance Band Tricep Kickbacks
Next
Resistance Band Tricep Kickbacks
3 sets
18 reps
40 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
You've just about made it!
Primary muscle group(s):
Triceps
  1. Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
  2. Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
  3. Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
  4. Slowly return to the starting position and begin again.
Primary muscle group(s):
Triceps
Secondary:
Abs, Lower Back
  1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.
Primary muscle group(s):
Triceps
Secondary:
Abs
  • Grab the handle of a lowered cable pulley with your right hand.
  • Place your left foot forward and your right foot behind you.
  • Keep a tight core and flat back as you bend at the hips, resting your left forearm on your left knee.
  • Raise your right elbow up and keep it at your side.
  • Extend your right hand behind you.
  • Pause and slowly lower to the starting position.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
  1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Rest
0:00
next up
Jackknife Sit-up
Next
Jackknife Sit-up
3 sets
12 reps
40 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
We'll keep the same reps here, but reduce the resting time, of course!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie flat on an exercise mat, extending your arms straight back behind your head.
  2. Fully extend your legs also. This is the start position.
  3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  5. Your arms should be fully extended, parallel to your legs.
  6. Your upper body should be raised off the floor.
  7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  8. Repeat.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Primary muscle group(s):
Abs
  1. Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
  2. Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
  3. Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.
Rest
0:00
next up
Bicycles
Next
Bicycles
3 sets
40 reps
40 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
20 per side, and then you're all done. You trooper.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
  2. Place your hands lightly on the sides of your head.
  3. Curl your torso upwards so your shoulders are slightly raised off the floor..
  4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
  5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
  6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
  7. After each crunch, return to the start position inhaling as you do so.
  8. Without pausing, repeat the movement to the other side.
  9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Primary muscle group(s):
Abs
  1. Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
  2. Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
  3. Pause and return to the starting position.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
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