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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
1:00 rest
Resistance Band Chest Press
4 sets
20 reps
40 sec rest
1:00 rest
Resistance Band Standing Shoulder Press
4 sets
20 reps
40 sec rest
1:00 rest
Resistance Band Shoulder Front Raises
3 sets
18 reps
40 sec rest
1:00 rest
Resistance Band Lateral Raises
3 sets
18 reps
40 sec rest
1:00 rest
Resistance Band Bicep Curls
3 sets
18 reps
40 sec rest
1:00 rest
Resistance Band Tricep Kickbacks
3 sets
18 reps
40 sec rest
1:00 rest
Jackknife Sit-up
3 sets
12 reps
40 sec rest
1:00 rest
Bicycles
3 sets
40 reps
40 sec rest
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
Set 1 of 4
Rest before next set
Get ready
123GO
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.
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
123GO
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.
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
123GO
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.
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
123GO
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.
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
123GO
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.
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
123GO
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.
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
123GO
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.
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
123GO
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
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
123GO
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.

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