32 Minute Full Body Resistance Band Workout - Band Workout for Men & Women

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FULL BODY RESISTANCE BAND WORKOUT OVERVIEW:
• 8 Exercises Performed in a row
• 4 sets of the 8 exercises
• 40 seconds on // 20 seconds off // 40 seconds extended breaks
• Some exercises change each set
FULL BODY RESISTANCE BAND WORKOUT EXERCISES:
1. Single Arm Row / Single Arm Reverse Row
2. Single Arm Row / Single Arm Reverse Row
3. Static Lunge - L / Squat To Shrug
4. Static Lunge - R / Sumo Squats
5. Chest Press
6. RDL's
7. Bicep Curls (Wide, Hammer, Close, Reverse)
8. Overhead Tricep Extension / Tricep Push Outs
We always appreciate feedback so please leave a comment and let us know what you would like to see in future videos!
PLEASE NOTE: All information provided by ACHV PEAK is of a general nature and is furnished only for entertainment purposes only. None of the information in our videos is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that the use of this information is at your own risk and hold ACHV PEAK harmless from any and all losses, liabilities, injuries, or damages resulting from any and all claims.

[@brandonbrown8797]

I’ve done this 5 days a week since the 2nd January, added some 30 minute walks 4 or more days a week. I was weighing 18stone 4lbs, today I weigh 15stone 10lbs. Thank you achv peak! The grind won’t stop though💪🏼 Trust me guys and girls, it’s hard to stay motivated first few weeks but once you see your own progress you won’t stop. You got this!!!!

[@nor4drenalin]

Wow, that's actually fantastic! Keep it up! I'm starting now too! 💪

[@morganshibby8941]

Good job, keep it up!

[@youtubeuser206]

no one knows what that means... use lbs or kg

[@borisborisov500]

entire nations know what it means. @@youtubeuser206

[@joescalia5456]

Do you notice much muscle growth though? I hear resistance bands don't help with this.

[@peterkossits4794]

Best beginner band workout out there. No dance music. Lots of exercises and variations with great explanation. No time wasted fooling around with attachments and anchors every 2 minutes (my #1 pet peeve). You don't need a lot of space for any of these. Loved it. Thank you!

[@greatbritishranker]

Really like this guy's style. Professionally produced content, well thought out routines and motivational without being over the top and cheesy. Thanks for putting this out there!

[@ACHVPEAK]

Thank you for that Ben!

[@Nobel111]

Lockdown's still here in Europe, so I'm back frequently. Once again THANK YOU SIR

[@kenbiffen18]

Morning from the UK....During first lock down and now the present one...I find your work outs are invaluable..Im 86 now and feel that even with strict precautions,..my normal Gym would be inadvisable.Ive changed from dumbells to resistance bands and find they suit me better.Thanks for your brilliant programs. Ken

[@SideHustleSimon]

JUST started working out, someone recommended I get some resistance bands...They got delivered today and the first video i've done is this one! Nice work! Was an epic workout!

[@jrf7204]

Thank you so much for this free content, I really love this channel. 😁

[@ACHVPEAK]

You're very welcome!

[@Tmartinez114]

One of the best band workouts!

[@gemmawaring4099]

Can honestly this is one of the hardest hone workouts I’ve done in awhile. Trying to get back ready for the gym opening in a month and this has made me realise I have a way to go. Woah!!

[@johnnyknox4797]

I love your content! It feels weird that your wife is not in this one lol. One thing I like is when you do the side view of the exercises you’re doing. It really helps me visualize it on myself and know when I’m doing them wrong. For example, in the RDLs, I didn’t realize that I was supposed to leave my butt up and out. I was doing it more like out and down, like a squat almost. That side view representation of the workout really helped out! As well as with all the other ones where your arms, legs, but, etc stick or go behind you, where it’s hard to see and visualize. Thank you once more to y’all!

[@mharsancalandria1554]

This is great! Resistance band workout without anchoring to doors. This is a huge help. Keep up the good work!

[@chrisc4874]

Thank you for all that you guys do. You have helped me get fit enough to run my first 5k and lose 30 pounds this year. Thank you so much.

[@TheG5Man]

Great job Chris. I think I did just about the same. I looked at this lockdown (here in Canada) as an opportunity rather than handcuffs. It’s really quite amazing what you can accomplish with 50 bucks of rubber. 😬

[@Eddie-xt9hb]

This really had me work up a sweat today. Thank you for that.

[@kennethsteadman3817]

I’ve been on Ifit for the last year. Your workout as good…or better. Well done!

[@yasmineesfandiary3304]

Thank you so much love your longer resistance band classes!! Really grateful to have found you.

[@bdossantos8384]

I'm new to using the bands and these workouts are so useful and effective! Thank you!

[@charleshohl152]

First time I've finished their whole body workout. Efficient, effective and a great way to exercise. Many thanks.

[@bretweekes7303]

Phew! Amazing workout and a lot of thought put into the sequence, flows really nicely! Thank you guys!

[@ACHVPEAK]

Thank you Bret

[@booleaful]

I wasn’t sure what exercises to do with my bands. This was so helpful! I’ll definitely be doing this workout daily.

[@LEYGSL]

I just got some bands and I'm so glad I stumbled on your workout it was amazing! I hope you drop more content and I've subbed, keep up the good work

[@davenoble1273]

Easily the best resistance band workout I've come across, brilliant ❤

[@PaulaWhiteCaper]

I come to your channel weekly for your band workouts. You have a lot of variety that really challenge my routines

[@davidkimmerly]

this was JUST what i was looking for. i work up in a camp and bought some resistance bands knowing the gym here was closed. this workout was exactly what i had in mind .... thank you so much for making and posting...

[@phamnhattham802]

One of my most favorite workout channel, espicially with band resistance for busy days

[@yunmifurr7695]

Yessssssss!!!!! Keep them coming! 💪🏼

[@ACHVPEAK]

You know it

[@yunmifurr7695]

Did I see somewhere that you’re coming out with a workout plant next month????

[@ACHVPEAK]

We already have two programs available. Working on a third one right now!

[@dm1206]

This was excellent. Thanks!

[@Saskiavl]

My favourite strength workout and just switched to a stronger band again 💪🙂 Thank you!!

[@anythingoutdoors1093]

First time doing a workout on this channel. "my body" could really identify with this program!

[@EdwardNash49]

I’ve been doing 15 mins of this trying to build up to more following your video definitely painful today I did 17 mins which is a increase in stamina but still hurts lol going to try to do 4 days a week!

[@kenmoses7020]

Who would have thought resistance bands would be so hard? Got bands due to gyms being closed. Good workout

[@gavinhanley146]

Brilliant workout,you guys have kept me slim since March,keep up the good work,thank you

[@jerrycornelius3466]

S-q-u-e-e-z-e! I haven't sweated so much in my living room since my last tax return.

[@AdrianBears]

Haha I appreciate this comment. Very funny

[@Impac21002]

LMAO!!!!

[@Kashikoi82]

😂😂🤣😂

[@bordeaux94able]

Just got my bands. How many times a week should i be doing this workout?

[@guidedmisselsn1not]

LMAO!!!

[@mattharnden9505]

Great video. Great workout for all levels. Positive and thorough instructor. Im a subscriber now!

[@jeremyreynolds9120]

Great video, thanks for the motivation to use bands. Coming back from an injury and just keep starring at them instead of using them. Again, great motivational video and instructional video

[@arthorim]

Here we go!!!!! 😁😁😁 Gracias, Gracias, gracias!!

[@ACHVPEAK]

Boom!

[@ddeep2518]

Ur videos are super motivational, very informative and easy to do for beginners from home. Thank you

[@benbradford499]

Just done this it was awesome thanx

[@drewbacsi]

Thanks for making this an actual workout. Many other videos about bands are mostly "blah blah."

[@kalyanb3782]

Thx sir

[@R2G1414]

I just did this. and I feel great. will subscribe and follow this more Thank you so much!!

[@steveford11]

Loving these band workouts, time flies while I’m doing these with you. Thanks guys

[@camk-ak]

Thank you very much for this!!! I'm restarting my fitness since last year. What a great workout!

[@DanH-nk1my]

9nly recently came across your channel and absolutely loving the band workouts so cheers man!

[@trojanwest6785]

Love your short and intense workouts. I live remotely in Australia and you're my KZbin PT guru lol. Keep it up. ❤️🙏

[@ACHVPEAK]

Yes!!!!!!!

[@rakibalmahdi2401]

Thank you very much for the video. It would have been better the weight of bands used for each exercise and which part of the body it targets.

[@michaelpantano6351]

Thorough! Perfect workout! Haven't enjoyed this type of workout in a long time!

[@neilhawkins9673]

great workout. thanks

[@amorris3486]

Great workout. Really like this format. Until finding your channel I was very skeptical about a good workout with bands. Now I know different.

[@InkedNation]

Great workout, perfect for a intense full body warm up

[@suesalmela]

Thank you for giving me the gift of this video - I thoroughly enjoy it!

[@hurricane1031]

Love the channel. Thanks for the workout this morning. Time to get a shirt!!!!

[@TheSunnyHades]

Love the content and the awesome workouts. Really appreciate the explanations and the alternatives you're offering to the exercises!!

[@DreM-kz2se]

Really dope workout, my man. Clear, intense and you kept the audience leaned-in and encouraged. Just a little feedback, maybe try to add some music in the background. Nice work.

[@ShFaK-y8f]

Just adding my opinion to this: For me, added music is somehow annoying. Most of the time I'm listening to my own music, which is hard techno or some dnb, while working out. Some video use regular pop or rap as motivational music but for me it is rather demotivational. The way this video is made fits my needs just perfect. Either way I fully understand the wish for music as it is more comfortable, but I prefer only the "beep"-sound and some instructions so I can listen to the music I usually work out with. Keep the hustle💪🏽

[@pharaoh5624]

best at home workout by far

[@chrislong1190]

Starting with this awesome workout tomorrow...

[@sitalladva3897]

Loving your workouts during lockdown all the way from London!

[@adamplestina1804]

Really enjoyed that! The routine had a great flow and nice sequence. Got me a good sweat on too! Maybe could have touched on shoulders a bit more, but no harm in doing some presses and raises after 😉 thanks again...your channel is saviour. Gyms here in the UK reopen this week, but I will not stop doing these.

[@mslome3239]

Thank you! Great workout! Really appreciated the intro too.

[@ACHVPEAK]

You're welcome

[@biancamckenzie4139]

This is a serious sweaty 🥵 workout absolutely loved it!! Thank you

[@FreeWorldSpirit313]

First day doing this and I appreciate it. Is it possible to get an image in the corner of what muscles we're getting? Just to confirm I'm hitting the right areas

[@pedrolalexandre]

Thanks man! really helping on lockdown

[@Tipitomtales]

Thank you! You've taught me a lot about how to use my bands. Much appreciated.

[@illminded2477]

Thanks For This! This could be a game changer for me..

[@PaulaWhiteCaper]

Loved the variety of exercises in this video. Is it possible after the first round to have shorter transition time from 20 to 10 or 15

[@tishaparker391]

This was a perfect workout after my treadmill HIIT!! Thanks!!

[@danis4269]

This was such a great workout for me this morning!! Thanks!

[@theproteaneffect3127]

Really digging this new routine progression... keep it up!

[@miloslustyk5563]

I love your workouts. Started few weeks ago and feeling way better :-)

[@SirJoan190510]

That was a really intensive work out! Awesome

[@goatree_saluberrimae]

thank you Sir. Incredible set of workout.

[@davidmiller6903]

That was pretty awesome work out, definitely gonna do these when I finish my shifts easy to follow🤙🏻🤙🏻🤙🏻🤙🏻

[@andrear3325]

That’s an awesome workout. Thank you!!

[@Fuddel93]

Nice workout 💪

[@adamlawson4499]

Great workout this. Thank you for all you do

[@SaumilSanghavi]

This was incredible!! 💪 Thank youu 🤙

[@motisantosh547]

I really live this workout! Thank you so much for the lovely, channel. 😍

[@haleybrendle5141]

thank you so much! wow!

[@thingscomeinblackandwhite]

Awesome workout! 👍🙂

[@haniernest8265]

Thank you coach

[@gabberman1980]

Love this workout. It’s my go to workout. Can’t do weights

[@snapnapzwithkennyg3643]

Killin the game!! Good routine bro can't wait for the next one 💪🤙

[@ACHVPEAK]

Thank you!

[@ronwoodson4548]

Really good workout!

[@angelacurrie8427]

HI IM SEVENTY THREE YEARS OLD AND I JUST LOVE YOUR WORKOUTS.

[@JMK15]

Tremendous WO routines. TY 🙏🏻

[@ACHVPEAK]

Thanks John, really appreciate it

[@mychalsimmons4177]

Yess

[@CindyAlexius]

Thanks for this workout. I was struggling with variety of band workouts so this really helped. And of course I $MASSHED the Like button. Good day new friend!

[@annonymousfox7515]

Love this workout. Trying to get into shape for about the 5th time in my life. Decided to edit the comment after every workout. Day #20 (wed) I really feel like giving in. I’ve been at this for 2 months now and I don’t look different from my start photo. Idk Ive never been sore after the workout maybe I’m not trying hard enough? I’ll try pushing myself to do reps till I can’t maybe cutting out one of the 4 rounds. Or trying another video. Had to go to work early and couldn’t do morning workout. No excuses! Got home and pushed it out! Took shorter more frequent breaks but I am also tired. I started doing bicep over the arms and I feel a better contraction that way. Pretty good work need to put more effort into rows Day#19 (mon) have lots of work to do but there is no way I’m skipping lift day. Stopped using gloves cuz my thumb webbing has hardened so the bands don’t really hurt. I got to second round bicep curls before taking a 2 minute break. Goal is to do first and second round no break. Day #18 (Fri) 6 weeks let’s GOOO! Great work out. I’m out of town but no excuses, I brought my bands and did it in the hotel room! Kept to a 5 min break max this workout after every 4 exercises and made it to second round chest before needing my first break. During fourth round I kept break to 2min if I had a super hard set but did AWESOME! Day #17 (wed) heck yeah! Guess it was storm before the calm cuz I killed it today! Nice work I feel great made it to second round bench before break. Decided to limit breaks to 5min every 4 exercises to keep my heart rate up. I haven’t commented on it but my legs are starting to feel more toned? There’s not as much jiggle as when I started honestly the whole thing feels super firm. Perfected curl and sumo’s form but decreased weight in row to work on form. Feel great today! Day#16 (mon) hardest workout I’ve done. But even though I slacked through a lot of it I did it make it through. I’m not mad at myself even though I put 50% through most reps. PLEASE DON’T GIVE UP JACK! I’ve made so much progress, just make it through the workout and do your best! The more you practice fighting through the pain and demotivation the better you’ll get at defeating it. Wednesday is the crossroad Jack, which path are you gonna take? Day#15 (Fri) awesome job today! I made it all the way to third round before fail! My muscles are on FIRE. Final got a good form on sumo AND increased weight on tricep! Think I gotta move faster on chest press cuz I had to pause video and pump a few more out before moving on. You know I actually look forward to working out now? I’m so excited to making my muscles grow I have no thoughts of giving up during the workout. Still queasy a bit. Look out week #6! Day #14 (wed) increased weight on everything and gave almost every exercise 100% (fourth round row I slacked) I really focused on form and trying to engage the right muscles. Still failed at second round BUT my muscles FEEL it. For some reason queasy-ness has come back and I suspect my diet. I’m vegetarian and don’t get NEARLY enough protein on top of that I’ve been eating lots of carbs. To end on a high note I had fun and am looking forward to Friday’s workout! Day #13 (mon) Gonna keep a positive attitude but to those that read this it was the hardest workout yet. Five week wall hits hard but I’m not giving up! Had to rest during second round and felt super queasy through the whole thing. This will not be my last comment I will make it to week 12! Gained some weight also and found the culprit to be olive oil. I feel discouraged and weak but I don’t care, I’m looking forward to Wednesday. Day #12 (Fri) after day 12 is where I usually get discouraged and give up. Wish me luck as I’ve never made it past week four. After today it will be my longest workout attempt. Today I made it 4th round. Normally would be proud but I didn’t do the best on Row. I’ll have to practice the form more. Also all the exercises feel easier. Sometimes I don’t even feel tired after time is up. I know it means my strength is building but I’m always worried that it’s cuz I’m not trying hard enough. Next time I’m gonna increase weight on the exercises. I’ve got this vicious new band I’m excited to use for squats. (Note to self incorporate more protein into diet) Day #11 (wed) used my own bands today and was not surprised to find it much more challenging. I mad it up to second round bicep extensions before having to pause. On the bright side I did increase resistance on almost all of my exercises. My muscles feel tired after this workout and I believe it is because my form is getting better so I’m able to target the correct muscles. Day #10 (Mon) so I’m out of town, and forgot my bands. Luckily a friend let me borrow theirs. They must have been worn out because I finished the ENTIRE WORKOUT today! I did take a long hike yesterday so perhaps I was more warmed up but still it felt good. Can’t wait to get home and repeat this on my bands. Day #9 (Friday) good workout! I made it to the third round right lunge before I gave out. I feel as though I cheated as some workouts don’t get me as tired as I used to. Next Monday will increase weight on the row and maybe curls (maybe). Felt a bit queasy near the end but I did just eat, not nearly as bad as I used to. Day #8: (Wednesday) finished first and second round had to take a break after rows. Got through third round but fourth kicked my butt. Increased weight on chest press. I can really start to feel it working in my arms. And while I know it’s way early for results I can see slight differences in the way my shadow looks against the wall. Gonna skip pizza today and go for a salad/protein shake. Day #7: (Monday) finished the first set and most of the second before having to take a break at triceps. Third set not bad but had to break after every exercise in fourth. This is the first day I didn’t feel so queasy throughout the whole workout. Day #6 (Friday ) (workout but forgot to take notes “sorry”) Day #5 (Wednesday) (workout but forgot to take notes “sorry”) Day #4 (Monday) - have to take breaks after the first round (added from personal notes) Day #3 (Friday) - queasy lots of breaks but made it though (added fro personal notes) Day #2 (Wednesday) -felt super queasy but made it though the workout (added from personal notes) Day #1(Monday): Made it to the 16 minute mark before giving up. (Added from personal notes)

[@ovanosvarnus2701]

Thank you for this workout Video. at 19 min I was exhausted and I started to watch it at 0.5 speed.

[@GhostofCTC]

Is this enough to get you in good shape by itself?

[@johnb7588]

Another sweat inducing workout.

[@ACHVPEAK]

Oh yes!

[@TechsterYT]

A thoroughly disgusting workout, just what we love!! LIKED and SUBBED! I will be back, keep up the awesome content Sir!

[@chrisorourke1653]

Could you possibly give the resistance band weight? Don’t know what ones to use as a beginner.

[@matthernandez5481]

How long do you do this one workout for? 30 days before you switch to a different one?

[@brubsmagia]

Awesomw workout!

[@matthewmolloy970]

Big man

[@luckyloki1248]

love this doing me the world of good thank you and with a good-looking man as my trainer lol

[@lisatherenovators]

That was FUN!

[@ACHVPEAK]

Perfect! It was fun to film too

[@josephphillip4475]

My name is Joseph Phillip. I try doing your resistance bands workout, but, I have a slip disc. Are there any advice?

[@guttaricankickz]

That one killed me 😂💪🏽💪🏽💪🏽

[@ACHVPEAK]

I'll take that as a compliment lol

[@k4piii]

First time exercising in a long time, pass the 19min mark I couldn't continue, nevertheless it was a wonderful exercise

[@chirikotoji]

Same, I felt like I was going to pass out 😂

[@artcuriel5449]

You did 19 minutes. 👍