A complete workout using a TheraBand resistance band that fits in your luggage. The hosts walk through warm-up, strength exercises for chest, back, biceps, shoulders, legs and core, then cool-down stretches, all designed for hotel rooms or tight spaces.
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Hi guys, in this video I will be showing you exercises using a TheraBand.
Now the advantage of the TheraBand is you can fold it, put it in your bag, and take it with you wherever you are. But when you're working out with dumbbells, is a little inconvenient. So this is a great workout. It's a total body workout, and it's a great workout for you to do by yourself in a hotel room, or when you're traveling with your family members, or whatever it is. So as always, we will start this workout with a warm-up, and then we will end with some beautiful stretches. Now, these Thera bands are available anywhere. You can go on Amazon and buy them. You get them in different, uh, levels of heaviness. So it comes in light, medium, and heavy. I would suggest to keep your workouts really safe, you can go for a light or a medium. That way you can go more repetitions. This is, I think this is about medium. A light one is generally green in color. This is about a medium, so, but it's comfortable for me and my strength levels and my energy levels. So for me, this is a comfortable workout. So we are going to do this entire workout comfortably. So let's start with the beautiful warm-up. Now the Theraband uses a lot of neck muscles, so we're going to start with a lot of neck stretches.
So 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Let's go front and center. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
Let's go side to side.
1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
Circle your shoulders.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Other side.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Just warming up those legs.
Lift, squeeze up, lift and squeeze up.
Warming up the hip, core, and the legs.
5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 2 more. 11 and 12.
Warming up the chest muscles and the lats.
So squeeze out and back. 1, 2, 3, 4, 5, 6, 7, 8. 9 and 10. Take it back, lift and hold it there. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Go down, stretch your back.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Grab your TheraBand. Let's start with the first exercise. Which is for the chest. So you're going to hold the theraband. The further you hold it, the easier it gets. So the closer you hold it, it gets tighter. So from here, hold it there and squeeze out and back. Let's go. 1, working on the chest and the mid-back.
Now keep it in the center and stand. Hold it here, and as you go down, lift and lower.
5, 6, 7. 5, 6, 7, go.
1, 2, 3, working on your shoulders and your legs.
4, 5, 6, 7, 8, 9, 10, 11, 12, 13.
If your arms get tired, you can stop the leg. Arms.
15, 16, 17, 18. Lift. 19 and 20.
You would have noticed that your heart rate has come up a little bit more.
Okay, now working on the triceps.
So hold it in one arm, take the other one, tighten up as much as you can manage the resistance. It should not be too loose.
1, 2, 3 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14.
Elbows up.
15, 16.
Elbows close to your ears.
17, 18, 19, 20.
Other side. Don't be too harsh on yourself. Let's go.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Now from here, you're going to lift, hold it there, and you want to take it back, working your mid-back.
Squeeze out. And lift up.
5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7.
8, 9, and 10. Hold it there.
Squeeze in and out. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
So these were— this is a lot of upper body workout using the Theraband. You can also do one more exercise.
Let me see if I can get this for you.
You hold the leg, you put it under one leg, and you squeeze out and you bring it back. So this is a bit too tight, you want to loosen it a bit more. And go, hold it here.
Relax. Put the band to the side. We just stress the muscles. So one good stretch is this one. Sit on your buttocks on the right side and feel the stretch in your entire leg.
Go down and hold it there. Come up, other side.
Now, as you know, today we did a lot of neck and shoulder and chest and back work, so we are going to be focusing on those muscles. So we're going to start focusing on stretching the upper back. So we did a lot of those, we're going to stretch that. So the way you stretch it is round your back and hold it there.
Come back, stretching out your arms, your shoulders.
Other side. Stretching out those triceps, hold the elbow and pull in the opposite direction. Other side.
Stretching out your neck, drop the neck down, press this down, and change.
Come back, go down, stretch your back again once more.
Let your fingers loose and slowly come up.
Inhale, take a deep breath, stretch your arms up, close your eyes, and exhale. Thank you so much. Hope you like this video. I look forward to seeing you in the next one. Bye-bye.
