GOLD Low Impact Resistance Band Strength 1

Hey, hey, Get Healthy UTV squad. Welcome. Thank you so much for joining us. My name is Patty Kay and I've got Coach Val with us today. Hi, hi everyone. Hey Patty. Hey girl. And we are here to bring you low impact resistance band training one. So what are you going to need today guys? All you're going to need is your resistance band so they look like this. Some of them have handles. Some of them do not but they are long and the lightest... Okay, so let's talk about the different sizes. So yellow's going to be a little bit easier, right? Green is average, red is above average and then the blue, if you have a blue, that's going to be a little bit more challenging. I don't have blue with us today but if you have that and you want to pick it up maybe for some legs or maybe when we get into the back work, that would work. But the main point today, you guys, is full range of motion so you're going to be playing with your band and kind of tweaking it as you go because the main thing is that you get that full range of motion whatever we're doing, okay? We'll talk about that more when we get in there. This is strength-based today. We are throwing in little bumps of cardio just for fun, right? We've got upper body, lower body, we've got core, we've got that little cardio burst and then we move on to the next group of exercises. So we're going to start with a quick warmup, quick stretch and we're off. You ready girl? Let's go. All right, so we'll set our bands down for now. We don't need it. Take your feet nice and wide. Let's start with a nice deep breath up. Exhale, press away. Let's do that again. Nice deep breath up. Exhale, press. Good. Two more. Now, I practiced this yesterday. Super sore today. I'm just telling you right now. This is no joke. All the way up. All the way. Let's take that right arm and you're just going to give me a little figure eight down and around. Right here. This. What I love about the band is that it just pops right into your purse. It pops right into your suitcase so it's something that you can take when you're on the go, when you're in that hotel room, wherever you're at, on the beach, wherever you're at. Here we go. Two more. Good. Warming up through your shoulder. Let's take that left arm right here. Down and around. Little figure eight. You got it. So we have 30 seconds upper body. We have 30 seconds lower body. We're going to go back. We'll repeat that and then we get a 30 second break. Let's go right into that squat, down and up and then we're going to get a full minute of core. We're just going to stay in that core for 60 seconds. We'll do a 30 second cardio bump and then we'll move on. We've got you, friends. We've got you. Four more just like this. Three, two. Let's drop it down and hold. Three, two, right knee comes up, twist. Three, two, left knee comes up, twist. Three, two, right knee comes up, twist. Good. Three, two, left feet comes up. You got a single. Drop it down. Up, down, up. Nice. Squeeze your belly. Woo-hoo! Four more. Three. Two. Awesome job. Drop it down and hold it. Inhale, reach to the sky. Nice flat back. Drop it all the way down. Let's release the crown of your head down. Give a little shake. Yes or no. Walk your hands over to your right foot. Beautiful. Center it up. Walk over to the left. This is a 30 minute workout. Center it up. Pull your heels in. Toes wide. We go fast. We go furious. Drop your booty down right into that yogi squat. Right here. Chest up. Nice. Three, two. Let's go ahead. Kick out your heels, lift up, hold it. Nice stretch to the back of your legs. Centering up your right hand. Let's take your left arm and just reach to the sky. Circle out your wrist. Woooh! Good. Left hand comes down. Right hand reaches high. Circle out and release it down. Stack your body up. Take your time all the way up. All the way up. All the way up. Hamstring, curl. Let's go. Pull it through. Right here. Right here. So we've got shoulders, we've got biceps, we've got chest, we've got back. We're going to take care of all the fun today. Come on. All the fun. All the fun. All low impact. Yes. Woohoo! That's it for four, three, two, one. Nice to have you guys. All right, so we're starting out with shoulders. I'm going to go a little bit with my lighter band because of this shoulders going up over your head. I'm going to step on with both my feet. Option, I just want to throw that out there. You can always just have one foot on your band. That will always make it a little bit easier, right? Let me get my started here. Four, three, two. You're going to come up. We're going to do a little iso hold here. Shoulder press, left arm fly. Shoulder press, left arm fly. Over your head. Good. Now I'm probably going to stick with the music 'cause that's just my personality, right? I like to drive to the music but you don't have to. Everything is timed. I've got you. One more. Right here. Up, drop. Good. Now what you're going to do is hold your weight or hold your bands right at your shoulders. Take your right foot out, kick it back. Two, one, tap. Three, two, one, little curtsy. Three, two, one, tap. Good. Three, two, one, tap. Three, two. Get nice and low. There you go. There you go. Good. Two, one more. We go back to that shoulder press. Awesome. Step back onto your tube, iso hold. Press, right arm fly. Here we go. Up. Fly. Good. So it's two minutes of straight work and then you'll get that 30 second break as we transition into our core. You got it. You got it. Nice job. Three, two, one. Good. Bands at your shoulders. Take your left foot out. Here we go. Three, two, one, tap. Three, two, little curtsy. If that doesn't work for you. How about that reverse slide, right? Curtsys aren't for everybody. Three, two, one, up. You got it. Two more. One more. Three, two, one, tap. Good. Nice job. Okay, here we go. Down to our plank position. We have one minute of core so what we're going to do. Take your band with you. Hold your handles just so they don't get in the way, right? We're going to hold our plank if you bring your feet apart, that will stable out your body. Val's going to set her knees down. Take that modification if you need it. Right arm, reach back, left arm, reach back. So nice long arm here. Reach. Reach. Good. Doing your best to keep your body as center as you can. Nice long arm. Again, the tighter the band, friends, the more challenging that move is going to be. Now, could you do this whole thing without the band? Absolutely, yes. Hold steady. Hold center. Love it. Great job you guys. Twenty seconds left. We'll come up. We'll do that quick little 30 second bump, right? Play with our heart rates just a little bit here. Ten seconds. You got it. Ten seconds. Woooh! Yes. Three, two. Awesome. You can leave your band if you want. Bring your body up. Here we go. You're going to little hook, tap, hook, tap, hook, tap, hook, tap, hook, tap. Right here. Good. Right across, right across. Push it, push it, push it. Yes. You got it. Five seconds. Woooh! Three, two, one. That's it. Nice job, you guys. All right. First block done. Boom! Moving on people. Bicep curls. I'm going to try to go a little heavier. I'm going to grab my heavier band. See how it works. Step on. Again. One foot out would make this a little bit easier. It's going to give you more band to work with. Otherwise, step on. Elbows at your side. Up two, down two, up two, down two. All the way up. All the way down. Good. You have two more. One more, up, two. Hold it. Here we go. Left arm, curl. Curl. Curl. Yes. Four, three, two. Last one. Nice job. Bring your your handles up to your shoulders. You're going to give me a good old squat. Get nice and low if you can. Up, press to the back corner. Drop. Press. Drop. Press. Good. So instead of pressing straight back, I want you to aim for the back corner of your room. Push it, keep your chest up. Sink low in your squat. Keep that band nice and tight. Yes. Yes. Awesome. All the way down. All the way up. You got it. You got it. Ten seconds. Come on! Woooh! Woooh! Three, two elbows at your side. Up for two. Let's go. Up, two. Down, two. Up two. Down two. Up two. Down two. Two more. Up two. Down two. One more. All the way up. Hold. Left arm hold. Right arm. Down, up. Squeeze. Up. All the way. Come on, come on. Full range. Four, three, two. Handles to your shoulders. Down, up. Press away. Come on. Woooh! Don't forget aim for the corner. Yes. Yes. Keep your chest up. Great minds. Great minds. Five seconds. Woooh! Three, two, one. 30 second break. Nice job. As we transition into... Sorry guys. There we go. There we go. Transition into our core. We're coming down. No, we're not. We're staying up. Sorry. We're staying up? She's like, girl. Here we go. We're good. We're good. Four, three, two, one. Let's go. Knee. Pull down. Pull down. Abs tight. Over head. Pull through. Yes. You can speed it up or slow it down, it's your time. I love it. I love it. Yeah. You can do a little run here if you'd like instead. Arms up. Pull it down. Woooh! Four, three, two. Oh. Nice job. Okay. Nice work, you guys. Woooh! Getting ready for our cardio. Down you go. Right here. You're going to step, step, reach to the sky. Drop down, step back. Here we go. Up, up. Reach, drop, back, back. So it's a low impact burpee. Can you go a little higher? Absolutely. Yes. Nice job. Three, two, one. Nice job, you guys. All right. Moving on. We're going on to back. Going on to back. Can you go a little bit heavier? Think about that. I think you can. Take that band. You're going to step on with your right foot. Woooh! Right here. Bring your left foot back. Now you're going to take your hand. I like to go through the handles with my hand and then you just kind of choke up on that band. Make it as tight as you can here. Row. Row. Abs tight. You got it. Bring your hand right to your ribcage. If you're not quite getting there, you need to give yourself a little more band. Yes. Come on. Four, three, two. Hold it back. Just hold it and pulse. Eight, seven, six, five, four, three, two, one. Ah, good. Now we're going to keep our band right where we have it. Right here. I'm going to go into that full single leg deadlift. Val's going to take a little staggered into a reverse lunge. Here we go. Staggered. Bring your body up. Reverse lunge. Staggered. Good. Woooh! Awesome. You got it. You got it. Three seconds. And nice job. We're just going to switch her up. Here we go. Left foot goes on. Hands to the tube. Choke up, up, up, up, up. Here we go. Row. Row. Right here. Full range. Good work. Awesome work, you guys. Four more just like this. Three, two. Oh, just pulse right here. Eight, seven, six, five, four, three, two, one. Nice. Here we go. Nice and tall. Dead lift. Single leg. Woooh! Right into that reverse. Here we go. Staggered. Nice, flat back. All the way back. Good. I like to take my left arm off to the side. Just a little counterbalance, right? Here we go. Here we go. You got it, friends. You got it. Three. Woooh! Two. Awesome. One more. One more because you can. You got it. Woooh! Nice job, you guys. All right. We have a 30 second break. Transitioning. We're coming down to our core. You're going to have a seat. I think you can keep your heavier band. Let's try that. Have a seat right here. Abs are nice and tight. Take your hands in the handles. You're going to take that band around your shoes. You want to be mindful now that that band doesn't pop out. If you have a lighter tube, Val's going to show you. She's going to wrap it around her shoes. But you want to be conscious, you want to make sure that that band doesn't pop out. You take your handles up to your shoulders, scoop out your belly, bring your legs up and push. Right here. Push away. Good. Abs tight, squeeze. Woooh! Awesome. Keep it up. Keep it up. Push away. Your modification. Keep those heels to the ground. Love it. Love it. Now remember we have our core for a full minute. Four more just like this. We're adding on. Three, two, take it out, hold it and pulse out, out, out. Tiny little pulses is for the win. Go. Eight, seven, six, five, four, three, two, one. Yes. Nice job. Okay, up we go. Up we go. Woooh! Right here. Four punches. You ready? Little cardio, push little cardio bop. Let's go. Four, three, two, one, drop, reach. Four, three, two, one, drop, reach. Four, three, two, one, drop, reach. Good. Four, three, two, one, drop, reach. Four, three, two, one, drop, reach. Four, three, two, one, drop, reach. Two more. Four, three, two, one, drop. One more. Four, three, two, one, drop. Ah, yes. Nice job, you guys. Good job. Woooh! Three blocks down. Moving on. Pushups. Pushups. Again, we're going to grab our band. Grab your band, wrap her up. Down we go. Knees or toes on those pushups. Knees or toes. Here we go. Four, three. You have one pushups. Down, up. Take it to a side plank and just open up. Center that. One push up. Other side. Open up. Good. All the way down. All the way up. Drop it. Open up. All the way down. All the way up. Open up. Beautiful. Down up. Yes. One more for me? One more. Woooh! Awesome. Let's kneel onto our mat. Take your hands in the handles. Take your tube onto your right foot. Drop down. Nice flat back. Abs are tight. Let's go. Push. Push. Straight back, straight back. Keep going, Val. So imagine that I'm kneeling right behind you and you want to aim for my chest, right? You're going to just kind of aim for my chest. So nothing too high, nothing too low, straight back. I want you to get right into that booty. Flex your foot. Press. Press. Good. Abs are tight. Come on. Eight, seven, six, yes you can, five. Four more. three, woooh! two, last one. Nice job, you guys. Right back to our pushups. Right back to our pushups. Hands on the handles. If you want, you can wrap her up. Here we go. Knees or toes. One pushup. Let's open up, reach. Center it up. One pushup, open it up, reach. Beautiful. All the way down. All the way up. Now Val's got that option. You can set your knees down on your pushups. You can keep your knee down on that side plank. You got it. You got it. Come on. Come on. You have two more. Two more. Yes, you can. Yes you can. All the way down. All the way up. One more. One more. Woooh! Awesome. On your knees. Here we go. Hands in the handles. Let's take that tubing on your left foot. Nice, flat back. Draw in, push away. Push away. Drive. Drive. Give me a little time. So it's a quick transition, guys. It's not as quick as I thought it would be. It's a lot to do. Woooh! Here we go. We got it. Love it. Come on. Come on. Four, three, two, one. Nice job. Awesome work. Okay, we're going to stay right here. Keep your band. We got that quick little 30 second break. Have a seat, friends. Have a seat. Okay, we're going to take that tube around your shoes. You're going to take your body all the way down onto your back. Onto your back. If you can drop your elbows down to the mat. I'm going to take a little wrap 'cause I have my lighter band. I'm going to tighten it up. Here we go. Four, three, two. You're going to lower down. Keep your lower back anchored. Give me one, ab tuck Squeeze back up. Lower down. One ab tuck, squeeze back up. Now the lower your legs go, right, the more challenging it's going to be. Making sure that you keep your lower back on the mat. Yes sir, yes. Yes! Come on. Woooh! Down. Press away. Squeeze up. Lower. You got . Love it. If you need to tighten up that tubing a little bit, go right ahead. Right all the way down. Beautiful. Come on, come on. We got ten seconds. Woooh! Yes and we're up. Three, two, one. Nice job. Let's take our bodies up. Let's keep that band this time. Wrap her up. Wrap her up. We're going to go side to side. Side to side. Right here. Add a little half if you want. Keep one foot on the ground. Side to side. Take your hips all the way back. Good. Shoulders relax. It's quick. It's quick. You've got this. Come on, friends. Come on. Four more. Three more. Two more. Last one. Nice job. Awesome work. Moving on. How you doing? I'm hanging in there. Yes, she is. How you doing? You've got this. You've got this. Okay. Upright. Shoulder work. So again, I'm going to go a little bit lighter on my band. So let's talk about this for just a moment. You're going to take your right band and you're going to cross it on top of your left. That's important for our move here, okay? Bring your shoulders up, back, slide down. Here we go. Upright, front raise, upright, left raise. Upright, front raise. There you go. Soften up your knees. Abs tight. Up, long arm. Good. Up, long arm. You got it. Up, long arm. You have four seconds. You can do anything for three, two, one. Done. Nice job. Now I'm going to keep my band crossed here 'cause I have my lighter band and I'm going to bring it up to my chest. A little tick tock side to side. Tick, tock. Press. Press. Abs tight. Yes. Side to side. Keeping your body nice and tall, right? You don't want your body to start slouching side to side. Use your core. Keep your body tall. Yes. Feel that. Push away, push away, push away. Woooh! Woooh! Four, three, two, one. Nice job. Lower down. Now we got to switch up our band. Left arm or left in front of the right. Upright. Let's go. Upright, front raise right. There you go. Upright, front raise. Up, front. Up. Yes. You got it. Right here. Woooh! Great work. Ten seconds. You got it. Almost done. Four, three, two. One more. One more. Good. Nice job. Here we go. Oh yeah, I'm going to stay crossed. Bringing it up. Tick, tock. Press away. Now maybe you're thinking, you know what, I think I can go heavier. Take the time. Switch out your bands. Side to side. So this is what happens when we start to get tired, right? Our body starts going crazy. Hold center. Push it away. Push it away. Woooh! Nice. Woooh! Great work. Eight, seven, six, five, four, three, two, one. Nice job. Awesome. Let's keep our band on our left foot. Right here. We're transitioning into our core. Have a seat. Down we go. Now again, tighten up that tubing. I'm going to drop my elbow down to the mat. If you can, keep your right leg high. Right hand behind your back. Four, three. Are you ready? Let's go. Bicycle, knee to elbow, push away. Knee to elbow. Push. Good. One minute here. I have my right leg elevated. You can set it down if you want to. Elbow to knee. Squeeze, push away. Squeeze, push away. Squeeze. Good. Woooh! Tighten up your belly. How you doing, Val? Good, good. All right, girl. Come on. Come on. Ten seconds. You're doing great. A full minute friends. Woooh! Three, two, one. Nice job. We're coming up. Quick little cardio then we're going to go right back down. We're going to finish up. We got to do a minute on the other side. Four, three. You ready? Double knee. Let's go. Two. Two. Up and around. Let's go. Two, two, up and around. Two, two, up and around. Two, two, up and around. Good. Pull, pull. Up, around. Nice. Pull, pull, up around. Again. Pull, pull, up around. Pull, pull, up around. Two more. Pull, pull, up around. One more drive, drive. Up, over. Nice job. Nice job. Okay, down we go. It's just easier to do a minute on each side with this one instead of switching halfway between. This is kind of a lot of work. Okay, here we go. Woooh! Right foot. Grab, choke up on that tubing, take your body down. If you can, put that elbow onto the mat. Here we go. Elbow to knee and press away. Here we go. Right here. Good. Squeeze. Beautiful work, guys. Don't forget to breathe. Woooh! Squeeze over. Four more. Three. Two. Last one. Nice job, you guys. All right, up we go. Up we go. We're going to squeak in one more little quick set. We're just going to split them all in half. How's that? Okay. Let's do it. Right here. Grab your lighter band. You're going to want your lighter band. Everyone grab your lighter band. Now your option is to cross it if you'd like. Otherwise keep it long. So I'm going to cross mine in front, that's going to make it a little more challenging. Here we go. Up for two, down for two, up for two, down for two. Good. Open, squeeze. You got it. Open, squeeze. Nice. Right there. All right. Woooh! Up, up, down, down. Good. Full range of motions. Super important on this one, right? Open all the way. Squeeze your upper back. Four more. And then I think you can go heavier. Three. If you have options, you're going to grab your heavier band. Two. Right here. Up, up, down, down. Nice job. So if you can, grab a heavier band. I'm going to try it right here. Hands on the handles. Let's start with our left foot on the band. Little bit of balance work. Shoulder. Shoulder. Bring that band up. Bend your knee. Here we go. Push, push, push push. Good. Squeeze. Yes. Stabilize through that right side. All the way up through that right butt cheek. Push away through your left. Chest up. Whoop. There we go. Good. Four more. Oh. No, you keep going. Sorry, I lost my balance. One more. There we go. All right guys, let's just switch it up. We're just switching it up. Woooh! Right here. Knee, leg, leg, up, up, bend, push. Find something to focus on. Yes. To keep your balance. Yes. That's it. We have good days. We have not so great days when it comes to balance, right? We have good sides, maybe not so great sides but you keep plugging away at it. You keep trying, you keep working. It works, right? If you don't use it, you lose it, right? That's right. Woooh! You got it. You got it. Four more. Three, two, last one! Nice job, you guys. Down we go. Forearm plank for the win. For the win. Down you go. Right here. Forearm plank. You can set your knees down if you'd like. Here we go. Four, three. Drop your hips. So lower down, squeeze up and over. Drop, up and over. Lower, nice and long through your spine. Abdominals are tight. Stay strong. You can set your knees down if you'd like. Yes, Val? Yes. Awesome. Woooh! Come on, friends. Four more. Belly button to the back. Woooh! Three. Oh, my shoulders today. Two, last one. Up and over. Nice job. Set your knees to the mat. Take your hips back. Give me a little stretch. Beautiful job, you guys. Awesome work. Bring your body up onto all fours. Let's do a little cat and cow flexion and extension through your spine. Oh, proud of you. Great work. All right, let's bring our bodies all the way up. We're going to turn so we're facing you here. Inhale. Reach to the sky. Exhale, reach and stretch behind your body. Let's open up our chest. Stretch through your shoulders. Did you have a little bit of fun today? I had a lot of fun today. Yeah. We got to have a little bit of fun, right? Everything we do, everything you do, you got to find a little bit of joy. All right, let's bring our left foot forward, lunge into it. Open up through your hip flexor. Reach up. Stretch up. The next time you're going traveling, you've got somewhere to go. You take that band, just tuck it away. It's a great little 30 minute workout. You're done, right? Sink all the way back. Give me a stretch. You could add on a little walk or a little run, right? Bring your body up. Let's bring your right foot forward. Lunge into it. Open up, reaching up, stretching up. Awesome work. Sink all the way back. Stretch. All right, squad. Here we go. Let's bring our feet together. We're going to go ahead now and just stack your body up. Take your time. Articulate that spine all the way up. Oh, I love to do this, loves to do this. Roll out your shoulders. Inhale, reach to the sky. Exhale, reach and stretch. Let's do that one more time. Inhale, reach to the sky. Exhale, reach and stretch. Bring your shoulders up back, slide down into your back pocket. Thank you so much for joining us. That was low impact resistance band training one. Patty and Val, we're out. Have a great day. Bye. Bye. Can I get a high five? High five, girlie.