Sexy Back // Resistance Band Workout

Sexy Back // Resistance Band Workout is strength workout from Heather Robertson that only uses a handled resistance tube. Since it is only 12 minutes long you can use it lots of ways. This morning I decided to do an all Heather Robertson back workout. I created a folder/playlist specifically for this morning’s workouts and stacked the workouts I planned to do in the order I planned to do them so they played straight through from beginning to end. I started with this workout as my back warm up. (Actually, I did her Low Impact Tabata workout as my warm up). I followed with The BEST Exercises to Target Back Fat. Next I did her At Home Back Workout with Dumbbells and finished everything off with her Back Stretches + Exercises. My back was well worked! And it still has a nice burn going on.

This workout is made up of 6 different exercises. Each exercise is done for 45 seconds with a 15 second recovery. There is a counter in the bottom right hand corner of the screen, counting down your interval. During the 15 second recovery between exercises, the next exercise is featured in a rectangle in the upper left hand corner of the screen along with a clock, counting down the 15 seconds.

I used 4 different resistance tubes for this workout. Two different levels of heavy tubes, a medium tube and a light tube. I know the equivalent weight of the two heavy bands I bought from Beachbody but I don’t know the equivalent weight for my medium and light tube.

Sexy Back // Resistance Band Workout is 13 minutes; 40 second into and last 20 seconds is Heather talking. There is no talking during the workout, just music. Equipment: resistance tubes with handles. Heather only uses one resistance band, but I used 4 different bands. The level of band I used for each exercise is noted below.

  1. Single arm row (in split stance with front foot on band, do a single arm row) (50 pound resistance tube)
  2. Repeat #1 on other arm
  3. Bent over row (stand on band with both feet, feet wider than hip width apart, hinge forward slightly and do a double arm row) (40 pound resistance tube)
  4. Lat pull down (hold band in both hands with about 1-2 feet of band between hands, raise band/arms overhead and pull band/arms down behind head, bending elbows and opening band out wide) (medium tube)
  5. Read delt flys (stand on band with feet close together, cross band, hinge forward and, with a handle in each hand, fly straight arms out to sides) (light tube)
  6. V squeeze (fold band in half and hold one end of folded band in each hand, lay on stomach with arms/band extended in front of you like superman, raise both arms and feet/legs and while raised, pull band back under head to chest while also pulling doubled band out wider, push band back to start and lower arms and legs) (medium tube)
  7. Repeat #1-6

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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