50 Min Full Body Resistance Band Workout is very nice total body strength workout from Fitness KayKay using a large resistance loop. Kay uses one medium band for the entire workout. You can do that; just make sure you choke up on your band when necessary to make sure you are challenging yourself. I have a bunch of resistance loops and I used 4 of them. They are all labeled by strength: ultra heavy (90-100 pounds), extra heavy (60-70 pounds), heavy (40-50 pounds) and medium (30-40 pounds). I used the heavy and the medium loops for the majority of the exercises and the ultra heavy for only one exercise (the first, deadlifts). I will note the band I used in the breakdown below.
I found this to be a thorough strength workout and great for travel. There are a few high impact moves but they are easy to modify if you are in an upper floor of a hotel (or someone else’s house). There are jumping jacks and some hops in the warm up. Just do low impact jacks and take out the hop in the other move. And the finisher is full burpees. Just do low impact burpees. Everything else is strength, not cardio, so no jumping anyway.
The exercises are all done interval style: 45 seconds of work followed by 15 seconds of recovery. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries KayKay previews your next exercise. Each exercise is done twice so the recovery before the first time doing the exercise serves as more of a transition since you are getting in position with the band for the exercise (and if you are using multiple bands like I did, you may also be swapping out your band). There is also a progress bar in the upper left hand corner of the screen, counting down the workout time as a percentage.
50 Min Full Body Resistance Band Workout is 53:52 minutes; 30 second intro, 4 minute warm up and 5 minute stretch. Equipment: large resistance loop(s) and a fitness mat. KayKay is using a large resistance loop in medium strength. The loop strength listed below is what I used.
- Deadlifts (with loop together, stand on middle of loop holding one end in each hand, hinge forward, bending knees then raise back upright) (ultra heavy)
- Repeat #1
- Rows (same starting position as #1, hinge forward and do alternating single arm rows, keep arms close to side and pull elbow up behind you when rowing) (extra heavy)
- Repeat #3
- Thusters (open loop and stand inside of it, feet on bottom of loop and hands on top, holding top of loop just under chin, squat and when you stand do an overhead shoulder press, pushing arms/loop to ceiling) (heavy)
- Repeat #5
- Kickbacks right leg (place one end of loop around each foot and, with both sides of band together, loop over knees, get on hands and knees, kick right leg back and up behind you) (medium)
- Repeat #7 on left leg
- Front raises (stand with one foot standing inside of loop, hold top of loop in both hands, do a straight arm front raise, lifting arms/loop above head level) (medium)
- Repeat #9
- Hollow (lay on back, one foot is inside of loop, both hands hold top of loop pressed above head, other leg is raised with knee bent at 90 degrees, hold this position, bring knee of leg with foot in loop into chest then push back out) (medium)
- Repeat #11 on other leg
- Lunges (static/stationary lunges with loop together under front foot, holding one end in each hand) (heavy)
- Repeat #14 on other leg
- Close grip press (stand with one foot standing inside of loop, hold top of loop in both hand, hands are close together with palms facing you, push band/arms overhead) (heavy)
- Repeat #15
- Sumo high pull deadlifts (stand inside of loop with legs wide, both hands hold top of loop, lower into a sumo squat and when you stand do an upright row) (heavy)
- Repeat #17
- Pull aparts (with loop open, hold the top in both hands, palms down and hands about 2 feet apart, pull band while opening arms out to sides) (medium)
- Repeat #19
- Bicep curls (stand on inside of band, hold to of band in both hands, palms facing upward and arms close to sides, do bicep curls) (heavy)
- Repeat #21
- Good mornings (stand on inside of band with top of band around/across shoulders, holding sides of loop in hands, hinge torso forward deadlift style and return upright) (extra heavy)
- Repeat #23
- Chest flys (with loop behind upper back and hands holding each end of loop, keeping arms mostly straight, open arms out to side in a T then bring arms/band together in front of you) (medium)
- Repeat #25
- Hip thrusts (lay on back with one end of loop around each foot and middle of loop over hips, knees are bent with heels in mat, raise and lower hips) (heavy)
- Repeat #27
- Push ups (loop is around upper back with one end in each hand) (medium)
- Repeat #29 (KayKay does this on knees w/out band)
- Triceps overhead press right side (with loop together, hold top of loop in one hand with arm extended overhead, bend elbow of other arm behind back and hold other end of band stationary, extend top arm straight to ceiling then bend elbow) (medium)
- Repeat #31 on left arm
- Core twist (stand with one foot inside of loop, hold other end of loop in both hands, pivot to one side while pushing both arms overhead and to one side on a diagonal) (medium)
- Repeat #33 on other side of body
- Superman (lay on stomach, forehead on mat, with loop together, hold band in both hands with about 18 inches between hands, keep legs on floor, extend arms/band in front of you superman style then pulls band behind head) (medium)
- Repeat #35
- Kneeling push press (in double kneeling on mat with bottom of loop under shins and top of loop in both hands (you are inside of loop), start with glutes resting on heels and hands at shoulders, raise into high double kneeling while pushing arms/band overhead) (heavy)
- Repeat #37
- Zercher twist squats (stand inside of loop with both feet on inside of loop, elbows are bent with arms close to sides, top of loop is looped over arm (elbow pit), squat and when you stand, twist torso/arms to one side, alternate sides when twisting) (extra heavy)
- Repeat #39
Tabata burpee finisher: do a full burpee (lowering body to ground at bottom) to tabata intervals (20 seconds of work followed by 10 seconds of rest). Repeat this 20/10 cycle 8 times for a total of 4 minutes.
For more info on Fitness KayKay workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
