Ultimate Full Body Resistance Band Strength Workout | James Grage

This full body workout from James Grage, combines dynamic resistance, time under tension, and high-intensity intervals to give you a great pump and a great workout you can do anywhere.
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When you go into the gym and you're lifting weights, your heart rate goes up while you lift, but then you take a long period of rest and your heart rate comes back down. When you do high-intensity interval training, or HIIT, your heart rate goes up and stays up because you're getting very little rest.
You've done resistance training before, you've done HIIT before, and you've probably even used bands before, but never like this.
Undersun creator James Grage and fitness model David Morin are here to lead you through one of the toughest HIIT workouts you've never tried. This workout is anaerobic resistance training, but done for long intervals with very short periods of rest, just like HIIT.
"We're taking resistance training and we're making it HIIT training," explains Grage. "So you're getting the best of both worlds."
| Why Bands, You Ask? |
Bands offer the unique advantage of being portable, versatile, and dynamic. You can easily transition between exercises to get a killer, full-body workout anytime, anywhere, in a very short amount of time. But aside from their convenience, the dynamic resistance of bands is uniquely excellent at pumping blood into your muscles while you train, making bands the perfect tool for building muscle.
"The free motion of the bands is very different," explains Morin. "You get in, you break a sweat, and you get a good pump. That's what I enjoy most about it."
You'll definitely get a massive pump with this workout, especially with the way the sets are structured. Each exercise is done for 60 seconds with only 30 seconds of rest in between. Since the rest periods are very short, this workout gets intense fast. You'll have just enough time to catch your breath and grab a sip of water. Just don't go too far, because that next exercise will come faster than you think!
| James Grage's Ultimate Full Body Resistance Band wokrout |
1. Banded Overhead Squat
2. Banded Bent-Over Row
3. Banded Biceps Curl
4. Banded Triceps Kickback
5. Banded Push-Up
6. Banded Shoulder Press
7. Banded Single Leg Calf Raise
8. Banded Ab Crunch
========================================­=====
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[@bodybuildingcom]

► Shop Undersun Resistance Bands: bbcom.me/3gtG2cH

[@ChinoMakalao]

His bands are always out of stock ! :(

[@bgforeman4474]

l not Body builder, l'm doing Boxing training, How Can l use that Bands for Boxing training?🤔

[@jakobhoff]

@@ChinoMakalao bought many times. Had never seen- sold out?

[@ChinoMakalao]

@@jakobhoff i bought some a year a through amazon

[@praveenvelusamy9635]

Bands not visible in that website :(

[@AliImran-nr8mc]

overhead squat 2:10 legs bend over row 3:20 back biceps curl 5:10 biceps triceps extensions 6:20 triceps band pushups 7:40 chest shoulder press 10:20 both hands calves 11:40 wrap one band loop on shoulder abs 11:30

[@davincibz1]

These bands are the best thing i ever got for my home equipment! You can mimic almost every gym exercise and make calistenics movement harder (push-up) or easier (assisted pull-up).

[@Santos-ek8md]

Hi, are you still us nag these bands 8 mos later? I’m interested but don’t want to get them then lose interest from them later on. I workout 5-6x days a week. But only using gym equipmt. Thanks for you incite 👍😁

[@SCmatium]

@@Santos-ek8md if you workout a lot at home or need some additional exercises, get yourself resistance bands. Muscle exercising feels healthy with the bands and resistance can be adjusted easily.. Bought some for ~40€ and they last forever

[@recillo2169]

@@SCmatium quick question do you see a lot of progress with those resistance bands because I want to get them

[@daneo617]

​@@recillo2169Yes if used properly, you could see more gains than you do with weights. 🤯

[@kaminator515]

Also a safe and more effective way to train beyond failure as well

[@hooyah_whit7054]

Im a truckdriver and I use the Reebok Ultra Heavy band for my squats and the Reebok Flat Band set for upper body and core. It was high time for a lifestyle change and with bands, I can workout in my sleeper with hardly any restrictions within the limited space!

[@timtrainer10]

Same here. I had push up handles and a sandbag but I just got some bands today and they’re a game changer. They take up no space and you can do so much with them. I connect them on the outer handle at the back of the rig so I can be more versatile with the exercises. Cheers!

[@jeffj318]

I always wondered how truck drivers kept in shape. Now I know. What do you do for a cardio?

[@timtrainer10]

@@jeffj318 you can do a jump rope or use the bands to do a total body workout. Say you do pushups, then do a leg exercise like squats with the bands, then shoulder press, then band lunges, band curls, crunches, and repeat for example. Keep minimal time between each exercise and your heart rate will get going and keep going while doing strength training just as similar to doing cardio on a treadmill. The heart doesn’t know the difference between the type of physical activity you’re doing as long as it’s consistent.

[@elbitxo5945]

many people asking for sets and reps. 20-10-10-15. According to his videos about the topic like "The Truth About Rep Ranges" (2017) it should be a 4 set scheme with the first set being 20 reps, then the next two at 10 reps. The first three sets are going to use a controlled concentric, solid squeeze at full contraction focusing on the muscle group thru isolation, and then a 2-3 second eccentric. The 4th and final set is 15 reps, but it's more of a burner set that's done at a fast tempo. Those reps should be about quality so, pick a weight you can only do for 15 and force yourself to reach 20 for the first and last set. For those at 10 should be slightly heavier to have the same feeling. To make it easier (something relevant since we are talking about a full body workout for beginers), many people say they are doing 20-15-15-15 with the same weight. As for resting time between sets, 60-90 seconds. At 03:18 for some reason he says two sets of those, tho.

[@bosch5053]

Thank you

[@mjhastings4534]

Check the description it's 60 secs per exercise with 30 secs rest between exercises done back to back and it'll be for 2 rounds

[@PowerCardio]

Hey Daniel, just recommended your band workout to people looking for good full-body resistance bad workout. I searched online and yours is definitely one of the best! Keep it up!

[@AkshayArul11072000]

The guy who introduced me to the greatness of the resistance Bands on KZbin and I still see his videos related to it. The Legend ❤️

[@sherridowns9266]

Excellent instruction and total body workout! Thanks, James! I love my Undersun Bands!

[@twscdrummer]

Had these on my wish list for a few weeks and ended up getting a set for Christmas! Looking forward to getting started and finding a good beginner plan.

[@JohnWII]

You end up finding a good beginner plan?

[@AFCheek]

James Grave you said man . These power bands are a harder work out than free weights but quicker . I was stumbling after my first work out . Thanks for such informative info , rep up the good work .

[@276SportsCards]

Those band pushups kicked my ass lol James is monster for doing them with that band 😂😂

[@lightonthelandscape]

Thanks - one of the better band workout vids online. Well explained and I like your philosophy of using good form at all times.

[@maryetdave]

I bought these bands about a month before quarantine started to take on my sailboat, when the gym,s closed down (and the boarders, so I couldn’t get to my boat) I started training with them. Its been almost 4 months now and I can gladly say I didn’t lose any muscle mass from not working out in the gym.

[@maryetdave]

Paul Chavez Since Im natural so progress is slow, Since January I lost 15lbs (adjusting my calorie intake for more defined abs in the summer) when losing weight, you do see better muscle definition. Where I see progress is in the shoulders, I find it easier to target them with bands then swinging around free weights. Its a bit harder to target the back thats why I add pull ups to my routine.

[@naten7589]

before quarantine I was struggling with dumb bell over head presses. I got some bands when quarantine hit and I actually got stronger. I finally started going back to the gym just for leg stuff and decided to try some OHP with the dumb bells. The first time I was at about where I was many months prior. The week after I went up 3 reps (a higher rep with that weight than I have ever done) in each arm and then I tried to see what I could max. My max went up 15lbs in my right arm and 10 in my left! I'm sold on bands. Especially closing in on 40 years old I really don't feel like risking injury anymore and I'm tired of being around people at the gym covid or no covid lol. I'm surrounded by people at my job so I like to workout alone. That was my life story thanks for reading!

[@maryetdave]

@@naten7589 Yes, after a while, you realize that training alone keeps you from distractions. Nice save on mileage and gas also. My bands are starting to split though, I will soon need to replace a couple of the . I have since added olympique rings to my program, great exercise for the core also.

[@mcanekin]

@@obese_city exactly ,you can get mass. use right resistance band. if you can get those bands minimum in 3 different resistance, it ll work well.

[@XxSapphiregurlxX]

I've been waiting for more James Grage videos since the gyms are all closed 😭 Please James make a resistance band challenge/ routine for us 🙇🏾‍♀️

[@glenng]

Great video. I'm glad he points out the mistakes people often make. I have seen the most experienced people make them while at the gym. People can easily fall into laziness when using free weights. I've done it myself. When lifting barbells, we subconsciously raise them according to our comfort zone. We forget that the whole point is `resistance'. If you raise quickly, you're not really working those muscles.

[@bboylorettoEight08]

thanks James for all these videos please keep it coming I like the option to change it up ,aloha !

[@abhishekkapoor346]

James please create a programme for bodybuilding all access as well. It will be great to follow along.

[@JstvR706]

Super helpful and easy to knock out! Died the next day after I tried it the first time😂😂 but soo worth it!

[@mdougf]

Thank you!

[@jimmysegovia2688]

waiting for mine!!!! 2nd set of bands gave first to my lady I love them!!!! the best pump ever.

[@okanaganeryn]

Since I can't go to commercial gyms anymore, this is what I feel is going to be the best option for me. Resistance bands. Cheaper than buying a whole home gym setup. Seems like you can do majority of the main movements using these. All at home too! Another learning curve, but let's do it.

[@paulsebastian3987]

Great video I just received a set of bands for a gift yesterday ,and am going to use your workout. thanks

[@iPCfly]

Thanks great video !

[@KL-bi2un]

Thank you for takign those breaks... shows how hard it is

[@bluechip6619]

Do you know how many reps a set? I heard the 2 sets but not the reps

[@Beebeepbooboop]

For 60 seconds. As many reps u can do in those 60 seconds

[@casb.2365]

Thanks guys, great video!

[@danielcox5096]

Bands are the most effective workout equipment I've ever used!!!!!!

[@NFM1337]

Thanks! Doing a field season in the middle of nowhere so I bought some bands. I guess a deadlift replacement is also very easy to figure out.

[@kopcarra9977]

Thank you very much 😃😃

[@shorap]

I bought these about a month and a half ago and the workouts I’ve gotten have been great. The constant resistance throughout the full range of motion gives you a great pump and the bands are easy on the joints. It’s also awesome not having to worry about equipment taking up space or making room to workout.

[@SapiaNt0mata]

and you can use 2 bands if you want and not just 1.

[@chrisbfreelance]

Yes I often have to mix two bands, one is too weak and the max is too much for high reps.

[@bsnjun3170]

@@SapiaNt0mata you can also buy 2 sets of the same resistance bands package and can combine like 4 bands which gives u crazy resistance

[@vanajaajith6222]

Resistance band is underrated

[@rashidshamim4302]

Great stuff !!!!!!!

[@aedriancurie4760]

always worked out the past year during pandemic but its not really for me, always felt tired with heavy workout. tried several diets as well, the only thing that worked for me without feeling like a shit was agoge diet. its easy and deliver results. never been happy

[@jayaristonlim4244]

Amazing!

[@SwasthyaNeer]

Found you during lockdown bro and I'm a huge fan of your style.

[@devduhh]

Holy shit this is fire🔥 I'll try these from now on!

[@anikthakurta]

Just brilliant guys❤️❤️

[@AliceBradley]

Going to try this soon

[@Spychopunk2077]

your muscles looking great. bands really give you good work out man. i ordered under sun bands , cant wait to jump into work out.

[@lesleywaters2943]

love it just checking how many sets and rep for each exercise

[@CBTvideos]

20 of the first alone got the heart rate going insane. I'm saving the rest for tomorrow 😂 Amazing that one though. Glad i found your videos James. Free weights for me never seemed to cut it. I probably struggled to get the form correct. Whereas bands, I'm seeing far better results than months of the gym when I previously had gone.

[@LatrelleJohnson]

Good stuff!!

[@Risingabovechaos]

Very useful examples resistance bands are great for building muscle 💪

[@Ksp0626]

Started using then band for my push ups and the feeling is the best

[@chrisc9745]

At right around the year mark my medium band finally snapped. It was my favorite.

[@elchiapp]

10:29 "I think you should try the heavy band" 10:51 "Yeah, nah bruh" 😂

[@adityan3208]

What a catch bruh

[@whitedevil2481]

Really worth it

[@erik.l7714]

Great bands! I just got them the other day. One good tip when you're doing pushups with resistance bands is to twist the band one time before putting it over your back so it won't slap the soul out of you

[@martinpratchett]

Wish I'd read your comment before doing the push ups! Great idea, thanks :)

[@underdogeducator4094]

I do! There dope!

[@thestoic7315]

Feels like Deja vu!

[@angelakuprel6381]

Great stuff thanks! I have Lattice brand bands which are not as wide and cuts in a little, having to wear gloves & shoes. The wider bands on your Canadian web site do not show up and I notice the US site doesnt ship to Canada. Please advise, many thanks!

[@chamathdayasiri2257]

dear J really great your progarm

[@levihouse5345]

What sort of set and rep scheme would be good? For mass.

[@victorflow4341]

I hope you can do a full body workout 45 or 60 minutes with the resistance bands with al de series and reps.

[@juanriptidecamacho7948]

This dudes awesome! Little T-Rex arms!

[@aarondwood6628]

I was skeptical of bands but I bought a good set and after 3 to 4 weeks I've seen and felt physical difference in my muscles.

[@user-kx6rv8gw6w]

did you follow this video only?

[@aarondwood6628]

@@user-kx6rv8gw6w no I researched some exercises and put them into my own 60 minute routine

[@user-kx6rv8gw6w]

@@aarondwood6628 ooh, ok! i did free trial for undersun app, and finished back and chest muscle yesterday and today! it is really good haha. maybe try their app! it's like free for a week

[@a234633]

So with the banded kick back I think is what it was called you are pulling and this is targeting triceps but I thought triceps are work in pull workout should this be done on my push day just not to sure how to make a workout

[@CaribouDataScience]

Good news, my bands should arrive Monday! Just starting out how many days week and how many sets per exercise ?

[@daneo617]

When doing the unanchored tricep workout you missed an opportunity to anchor the band to the opposite wrist to be sure it won't slip outta the ✋🏼 hand while on the floor. Great video love your workouts 😁

[@Marian1st.]

Am I going to miss the Heavy and X-Heavy bands if I only get the first 3 bands in the set? I can get a full set of 5 loop bands from SunPow , starting with 5lbs to 170lbs. OR get 3 bands from UnderSun. From 5 lbs to 60lbs , x-light , light and medium. Which should I get? To give you an idea of how much I can lift , I have a 35lbs kettlebell that I work with just fine. Not perfect though. I wouldn’t want it any heavier. Actually 26lbs would be perfect, for a more extended workout.

[@carlosfarias6012]

I have a friend that is 6’5 and wants to buy the undersun bands that I have been telling him about. His concern is that since he is tall will the 41in. Band to small for him? He is afraid to use them because he hurt himself (the band snapped) 12 years ago using resistance bands.

[@eudesmatos6860]

What resistance band should I start with?

[@joshualinford5754]

James, did you get your physique with just bands? I understand that yes you CAN build muscle with resistance bands, but ive heard mixed on if you can truly get ripped with bands and if free weights are faster or not....

[@faster98]

Bought the gloves, they help alot.

[@user-rb1yf4he9q]

Have you considered using band handles? My clients like them in place of the band wrapping around the skin. Older clients could suffer skin rips due to low fat levels.

[@user-gf5qn3wo7i]

Good

[@dsals5625]

Hint: put 1-2 twists in the band to keep it in position on those pushups.

[@librawi]

Thanks I’ll try this because it’s a struggle 😩

[@maciejostrowski720]

Film o tym jak zrobić z siebie potwora!

[@ZeusMegabeard]

With the press-ups around the 8 minute mark, it's better to cross the band over the back so there's no risk of it slipping either way.

[@mijukalathil]

I am using resistance band for workout 💪💪👍

[@yimmysama]

What model of converse it is??

[@quintonbunche3091]

how many sets of each excersise?

[@MrScottalicious]

When doing the banded pushups twist the band once so it doesn't separate behind your back.

[@DavidChanOfficial]

I am going to try this workout on my channel. Looks great

[@BengenixFitness]

👍

[@freestyleliving4145]

Thought you had to touch chest for Shoulder press for full range is that wrong its hard doing that because It rolls

[@GarageGymFamily]

Great video! Resistance bands are convenient, inexpensive and you can train anywhere, anytime. Just uploaded a Leg and Booty workout for ladies, entirely done with resistance bands!

[@UchihaItachi-wl9fd]

Booty workout for guys too please

[@jasonhurst8599]

I really love the variety and complexity of Resistance Band workouts, as well as the vast assortment of videos you have. However I do have a question. I've noticed that the majority of your (and Others' Resistance Band workout videos seem to focus primarily on Building Muscle, yet very few - if any - focus on, or talk about INCREASING STRENGTH using Bands. Now if using free weights or machines the "formula" is typically heavy weight + low Reps + longer rest. So would it work the same way with Resistance Bands? (Providing you are able to complete a full range of motion.) I especially want to increase the STRENGTH of my back so I can do Unassisted Pull-Ups. ( Have done negatives, active hangs, Scapula Shrugs,.Shrug lat Pulldowns,.top Of Bar Holds, Inverted Rows, etc etc, so I figure it's just a matter of a sheer lack of back/traps/biceps/forearm...STRENGTH.

[@BeDangerousGroup]

Great video. Pacing was very good too. Not a fan of the kick back for tri's. Never felt it was the most effective way to work that muscle. Any other band exercise for triceps that you can recommend?

[@rariimusic3889]

use an anchor and do pull downs.

[@alxissac254]

How do you compare the sets and repetitions of weights and bands to build muscle? How many of each?

[@4everzapy]

the same as you would with weights, either hypertrophy or strength

[@sayyidshillingford6353]

Lol this dude face says it all. Looks like he underestimated the bands! Lol great work!

[@jmonie02]

I would get som confused but this would fit my lifestyle.

[@chrisrose7286]

What is the exact name of is shoes?

[@vinesh7732]

James please make video about back,neck exercise. I'm medical student I bring a lot of my time sittning and study, I need strength my back,nek..much love❤❤

[@helbertgascon]

Don't use bands on neck. If it breaks you're gonna have a bad week.

[@QuickQuips]

Is there a way to do the calf exercise if there's no weight available? The stairs seem a bit too risky.

[@helbertgascon]

Just buy a board or something. Or use yout slippers if you have thick ones. The goal here is that your sole is elevated so it is under constant tension.

[@jimh527]

A lot of BS on the Tube, etc.. But James Grage is for real. Kinda funny watching otherwise strong guys struggle with bands when they first start using them.

[@ARodriguez258]

Anyone know what shoes James is wearing?

[@naten7589]

Am I supposed to go to failure for each exercise?

[@questionyourthinking]

how often should you do this a week? It's bloody effective!

[@hermilogarcia7510]

3 times per week is more than enough.

[@fortyoneshades]

James has that other dude shaking on just the first exercise! 😂

[@aayushtripathi7138]

haha, yeah. he could have gone a band down. 😂

[@techmoon_]

😂😂

[@apoorvgauravsingh982]

He looks like he hasn't warmed up.

[@abhaykharwal1496]

its normal for the body to shake it isnt a bad thing

[@andykal1137]

Because the length of band is the same , and he is taller and have got longer arms ...so resistance is far mor stronger ...you got it mate ?

[@shawn4387]

How many sets and reps per exercise

[@zikamusic2364]

Do you personally think that the resistance band can help as weights or dumbbells ?? Can I replace the dumbbells ?? Thanks

[@damonmiller8118]

Yes as a person has been athletic his whole life resistance bands build muscle just as much a dumbbells if not better

[@zikamusic2364]

@@damonmiller8118 thanks lot

[@technicalshiva1]

I'm gonna order some bands as gyms just got closed in Delhi

[@kangawallabimbiroo3170]

I have a wrist injury that prevents me from doing push-ups at all. What variation of the chest workout is there if you can’t get into push-up position due to wrist problems?

[@Osnosis]

Tricky to do pectoral fly exercises with a damaged wrist. You could try wrapping the band around your forearm (in a loop to prevent slipping).

[@kangawallabimbiroo3170]

@@Osnosis thanks for the help. I can grip the band, I just can’t flex the wrist to 90 degrees i.e in a push up position. I’ve figured it out tho, I just tied the band to a post behind me and do slow punches. It atleast keeps my chest somewhat in shape haha

[@Osnosis]

@@kangawallabimbiroo3170 you might also try wrist guards (alike for roller skating or carpal tunnel).

[@MariaFernandes-ih1wi]

So as a beginner what are the amounts of reps and sets per exercise that will be good to start with?

[@remopiccioni9456]

How many reps per sets and how many sets

[@av2382]

Can l use a constant weighted dumbeels for all exercise..?

[@pearcebernstone9659]

What do you mean? Do you mean using the same weight dumbell for all exercise?

[@stephenfogerty9315]

most yeah you can, tbh though if you're doing it right, and getting the mind muscle connection, the bands are more than enough alone

[@av2382]

@@stephenfogerty9315 ok

[@av2382]

@@pearcebernstone9659 yes

[@pearcebernstone9659]

Abhijith V you may have to adjust the amount of reps or the difficulty. For example, if the weight is 30 pounds, single arm rows may be way too light so you may have to switch the back exercise to renegade rows. Or if the exercise is shoulder press and it feels too light, you can just do a lot of reps

[@danirabinowitz5049]

Especially with the overhead squat, do I need to worry about these things snapping? It just seems like I'm stretching them really thin

[@helbertgascon]

Hi! Here's what I do. I buy multiple very light bands and stack them together. So if one breaks it won't hurt much(both yourself & your wallet)

[@fauzanhafiz2285]

did this exercise really work

[@alisalim7379]

Love you bro from Egypt ❤️

[@kahlidjathmi6194]

كويس في عربي❤️😻🇸🇦ام دنيا

[@alisalim7379]

@@kahlidjathmi6194 حبيبي⁦♥️⁩ ع رأسي 💗

[@leoatienza8719]

how many sets/ reps for each exercise?

[@Osnosis]

Most people do it time-based for 60 seconds, no reps. You can also do 3 reps of 12. It’s about getting to ‘muscle failure’; that’s what builds muscle in the repair/recovery phase.

[@mayankshuklla2251]

Kindly suggest one exercise for lat width with the bands

[@joseantoniomacaraeg785]

Just loop the band somewhere higher like the top of your door then sit down and do a lat pulldown as you would on a machine

[@shyamkrisharry]

Lat pull down would be the best choice 👍