15-Minute Full Body Resistance Band Workout (No Repeats!)

Hi, I'm Lindsey Baumgren of Nourishment, and this is your 15 minute, one minute madness. We're gonna call this one minute madness workout. I have the awesome. Rachel. Hi. She's gonna be joining and offering some modifications for today's workout. All you need is your body weight and a mini loop resistance band. I have the fabric band for my leg exercises. I got a rubber band for my upper body. You can use whatever you have or do this entire workout with just your body weight. It's really fun. And it's no repeats. It's one of those, like, 15 minute, feel good, feel good, full body workouts. Like, I. I'm short on time. I just want to move. This is your workout. We're calling it one minute madness because it is 50 seconds per exercise, 10 second rest. So basically it's one minute per move. You have 12 moves total. We're going to do a quick little warmup. We're going to get you through those 12 moves. It's no repeats. You only do each exercise once and you're out of here. We're out of here. All you need is a mini band and your body weight. You ready? Let's do it. All right, let's jump in. 15 minute, one minute madness. I like it. One minute madness. It's a new format. Let us know what you think. Okay. All right. We're going to start by warming you up by going through some of the exercises you're going to do. So if you want to get after it right away, go ahead and just put that band on. Okay. I'm going to put the band on six inches above my knees. I'm going to go for that fabric band. Rachel will show you the rubber band. There we go. Options for everybody. We're going to do a squat, and then you're going to hold at the bottom. Let me show you what you're going to do. So you're going to squat hold. Push your right knee into the band. Stand up. Squat hold. Push your left knee into the band. Stand up. So it's a squat hold with a little abduction on just one side. Push that knee. Nice. Right here. Push that right knee into the band. Nice. Hold at the bottom. Push. Nice. Just warming up those outer glutes. Getting those legs warm. Let's go right here. You're gonna go four. Nice. We're gonna go lateral walks in three. There you go. Drive through those heels to stand you tall. 2. Nice work. Last one. Boom. Now you're going to stay nice and loaded. We're Going to come over. We're going to push two to the right or to the left. Right here. So walk for two and walk for two. You're going to stay low on those legs right here. Nice. Stretch that band loaded in those legs. Use those outer glutes to move you side to side. You got it? Nice. Let's go one more each way. Right here. Nice. Now you're going to take it down to the mat. We're going to go down to the mat. Find a nice high plank position. Option to take it from your toes, option from your knees. Give me a shoulder, a shoulder, a toe, a toe, a shoulder, a shoulder, a toe, a toe. Tap, tap, toe tap, toe tap. You can stay here. Option. You can always take it to Jack and Jack if you want a little bit more. Two shoulder tap, two toe taps. Two more. Two more. Shoulders, shoulders, toes, toes. Shoulders, shoulders, toes, toes. Nice. Up and over on your back side glute bridge with the band on. Okay. So we're basically just walking you through each of the moves you're going to do today. You're going to lift, hover, lift and hover. Give me that squeeze and hold at the top. Nice. Go. 4. Hold it high. In 3. Nice work. 2. Last one. Just hold that glue bridge. Take that band. Take it open and close. Take it open and close. Go for 8, 7, 6, 5, 4. You got it. 3, 2, and 1. Roll it down. Band is gonna go down to your feet. I'm just gonna totally take my band off because we're warming up. Little bicycle crunch. Hands behind the heads. Twist and twist. Knee to elbow. Knee to elbow. It's slow and controlled. Nice. Rachel's got a nice little modification for you right there with the dead bug. Go. Four. Yes. Three, three. Nice work. Two and one. Up and over. You would take the band around your wrist, but we're going to show you without. You're going to give me a push up and a tap out. So it looks like this. Give me a push up. Tap the right hand out. Push up, tap the left hand out. We're just going to do one more pushup because that's all you need to do for push ups. You got to do a minute of them. It's coming. You're going to come up to standing position. All right? We're going to go lateral lunge. Hit right, drive up high, knee high, knee, two high knees, lateral lunge. Hup, 1, 2. Lateral lunge. Hup, 1st, 2. One more this way. Nice. We're going to switch directions. Switch directions. Hit left, up 1, 2. Hit left. Up. 1, 2. There you go. Nice. You're going to give me one more right here. One more right here. Up. One, two. Nice. Going to go to a staggered deadlift. Band's going to be right here. You're going to row and stand. Hinge. Row and stand. One more. We'll just switch it out the other side. That's a simple one. We'll put the band on row and stand down. Row and stand. Your last move is going to be core on the floor. We'll take you there when we're there. Ready? Yeah. Let's go. She's warm. Band is back on. I got a couple options here. I did miss one of the moves. I missed one of the moves you're going to do. It's a surprise. It's going to be a fun surprise. It is going to be a fun surprise. Fun for some. Okay, here we go. You're gonna be that squat. It's 50 seconds on, 10 seconds off. Squat. Right knee drives in. Squat. Left knee drives in or out. I should say out. All right, you ready? Let's go. Little squat. Hold, abduction. You're there in three, two. Let's go. It's 50 seconds, so get comfortable with each move. Yes. Squat, hold, drive out. Nice. Squat, hold, Drive that knee out. Nice. So you can kind of like roll onto the outer edge of your shoe or your foot. Boom. Nice work. Boom. So it's 50 seconds on. So get really comfortable with each move, but know that the recovery time is going to be really short. You only got a 10 second rest between each move, but you only got to do each move once. And then, yeah, we're out of here. We've done a no repeats in a long time. We have. And it's quick, it's dirty. Like I said, this is a good 15 minute full body feel good session. Right. Like, I want to feel good. I want to move, I want to. I want to raise my heart rate a little bit. That's what you're here for. You only have 10 seconds left in this move and then you're going to rest for 10 seconds and we're going to go into those banded lateral walks. You're here for 5, 4, 3, 2. And recover. Nice work. We're going to take a giant step to our right. We're going to push left. Nice and loaded in those legs. Two walks right, two walks left. We're there in three, two. Let's go, let's go. Walk it, walk it, walk it, walk it. It's your pace, right? You got 50 seconds of work. I like to add those arms in there a little bit. Nice. Add a little bit of movement. Nice. Stay low in those legs. Think about driving through the knee. Lead with the knee, the knee, the right knee, the right knee, the left knee, the left knee. Lead through the knee. Stretch that band. Use those outer glutes. Okay? You got it. Nice work, guys. Right here. 20 more seconds, then we're down to the ground for that plank. Two shoulder taps, two toe taps. Option to keep that band around those thighs if you want. Yeah. 10 more seconds here, team. 10 more seconds. Let's go, let's go. You got it. Keep driving through that band. Final 5, 4, 3, 2 and 1. Woo hoo. Feeling those outer palms. Feel that? They're there. All right. Down to the ground plank. Shoulder, shoulder, toe, toe. You can tap it or jack it. I'll start with the taps. Three, two. Let's go, let's go. So it's shoulder, shoulder, toe, toe, shoulder, shoulder, toe, toe. Now it's 50 seconds. You don't have to go fast through this. You can take it at your pace. Nice work. Think about keeping those hips nice and square to the ground and keeping constant tension on that band. Tap it, tap it. So you have that option, right? That option to stick with these taps. Rachel's doing it from her knees. Really good option. Tapping out, tapping out. That's a great way to still hit those outer glutes. If you want to pick it up here with me for the last 15 seconds. Jack it, jack it. Tap it, tap it, Jack it, jack it. We're on our back for glute bridges. That's where we're going in five. You got it. Four, three, two, one. Take it down. We're going to go back to those glute bridges. We're gonna go glute bridges for about half the time. Isometric hold at the top with an abduction pushing those knees into the band. We go in three, two. Let's go. Lift and hover, lift and hover. Nice work. Lift and hover. Drive through the heels, squeeze at the top. Nice work. So we're gonna go here for about 10 more seconds. And we're just gonna hold that glute bridge at the top. You wanna make it harder to take those hands overhead. You're gonna hold at the top in 5, 4, 3, 2. Just hold at the top. Hold it here. Open and close, open and close. Keep constant tension on that band. Hips are lifted, butt is tucked. Nice work. Nice. Hips are tucked. I should say glutes are turned On. There it is. Open and close. You're here. Yes. Give me five more. Go for five. Four, three, two, and one. Nice work. Take it down. I'm going to take this thicker band off, and I'm going to grab a band to put around my wrists. We're coming up and over. You're going to give me a push up and that tap out. Okay. So I'm going to take the band around my wrist. Now, if you struggle with push ups, you could take the band actually up around your upper arm right there. It's going to help push you up. Do you want to show that option? Yeah, I will show that. That's a great option. Right? All right, we're going to set it up. It's one pushup, one tap out. You're there in three, two. Let's go. So give me the pushup. I'm going to tap that right hand out to the side. Push up, Tap that left hand out to the side. So if you're struggling to get to your toes with pushups, take that band, put it right up on your upper arms. It's going to help push you up a little bit. Maybe I should be doing that right now because I'm like 50 seconds of push ups with this band on. That little tap out is pretty challenging with this band around your wrist. You got it, guys. One rep at a time. One push up at a time. And you only got to do it once. You only got to do it once. That's the beautiful part. I Love it. Rachel. 20 seconds, guys. One time, one minute madness. One time through each move. Tap it out. Also, our bands match our outfits right now. A yellow and a blue one. Oh, my goodness. You're so right. They do. Rach. Yes. You're in it. Final five, four, three, two, and one. Whoo. Nice work, guys. Awesome job. We're up. Band is off. We're coming up. It's that lateral lunge. Two high knees. We're going to hit just right in three, two. Let's go. Hit right, drive up. One, two. Hit right, drive up. 1, 2. Kind of feels good to take that band off and get some lateral movement in here. Add a little energy through those knees. Drive. One, two. Come on. So you get to add that energy right here. Push that heart rate. Push your pace just a little bit right here. Drive. One, two. Nice work. Nice work. Awesome. Think about driving off that bent knee. Explode up. Boom, boom. Add those arms. Chop, chop. Drive, drive. Drive that hip. Knee to hip, knee to hip. Nice. Nice work. Nice work, guys. Single leg Deadlift with the banded row. That's where we go. We got 10 seconds here, team. 10 seconds. Yes. You're crushing this. Let's go. Final five, four, three, two, and one. I'm gonna grab a heavy band. Heavy band. I'm gonna loop it around the bottom of my right foot. Band comes into my left hand. Right foot forward, left toe, staggered hip, hinge and row in three, two. Let's go. Hinge, hold, row, drive to stand, hinge, row at the bottom. Drive through this front. Right heel, hinge, pull through that. Left elbow. Nice. Think elbow to hip. Left elbow to left hip. Stand tall, hinge, row, drive and stand. Nice. This is an awesome traveling workout. I was just going to say that this is a perfect vacation workout, right. If you're at the lake for the summer or imagine doing this on the beach, right? Can you do it on the beach? Send us a picture. I would like to see that. That sounds so nice. I would like to see that too. Sounds a little bit better than the snow that's on the ground outside right now in Minnesota. But we're getting there. It's getting warmer. Hence our bright colors. We're trying to brighten it up. Come on, you guys. Yes, you can. 5, 4, 3, 2, and 1. Nice work. I'm gonna drop down to my lighter band again. This is the move we missed in the warm up. Take the band, loop it around your thumbs. You're gonna give me four lateral pulls. One burpee. 1, 2, 3, 3, 4. Hit the deck for a burpee. Walk it or jump it. You ready, Rach? Let's go. Let's go. Three, two. Band is up. Let's go. One, two, three, four. Hit the deck. Burpee up. Pull for one, two, three, four. Squeeze that back. Burpee. And you're up. One, two. I think this is a new one for nml. I like it. A new move. Do you like it? I love these poly pull downs. Like, I just love working back. This is a fun way to do it. Biggest muscle in the upper body. I love working it. It's really hard to do with dumbbells too, to hit that lat right there. Love adding a little resistance band just to mix things up nice. Keeping those hands over head's gonna keep that heart rate up just a little bit here. Go for 1, 2, 3, 4. 10 seconds, team. Finish it. Let's go. Let's go. Up. 1, 2, 3. Got one more burpee in you and you're out. One more burpee and you're out of Here. Nice work. Let's go back to that lateral lunge. High knees. We're gonna keep the heart rate high. You're just hitting left this time. Hit left to high knees. Let's keep that heart rate high. We go in three, two. Let's go. Hit left, drive. One, two. Hit left, drive. One thousand two. Nice work. Add those arms, keeping that heart rate high right here, guys. Come on. Finishing with two strength moves. Let's go. Drive, drive, hit. One, two. Nice work. Nice work. Awesome job. Just keep moving. That's your goal through this 50 seconds. It's a quick and effective workout because it's 15 minutes full body, but there's really short rest times. We're going to keep you moving. We are making the Most of these 15 minutes together right here. Yes, yes, yes. You can stay with it. Come on. You got 10 seconds here on this move. 10 seconds and we slow it down for that staggered deadlift. And row. Let's go. Finish. 5, 4, 3, 2, and you're out. Back to that heavy band. Loop it around the bottom of your left heel or left foot. This time. Grab the band with your right hand. Right toe popped. Deadlift in row in three, two. Let's go. Hinge, row. Stand tall, hinge. Elbow to hip. Stand tall. Nice. Right here. Love this move. We call it the mommy muscle move. Hitting that back side of the body, your posterior chain hitting low back, hamstrings, glutes, upper back. Getting it all right here. Also being able to feel the resistance on the way. Down with the band. I like that a lot. Yes. It just adds a little something different. Love a good mini band workout. Fun way to mix it up. It's a little bit more tension on that band throughout every movement than there is with the dumbbells. Nice work, guys. 10 more seconds here. 10 more seconds here and you're down on your backside. Down on your backside for a final core move. Your last minute on the floor in three, two. Let's go. Band is off. Band is off. Here we go. No band, no nothing at all. Make a big X with your body. You're going opposite hand to toe. Crunch in three, two, let's go. Opposite hand to toe. Opposite hand to toe. Can you get those neck and shoulders up each time? Rachel's got an awesome modification for you. Shortening the lever, bending at the knees, shorter the lever makes it a little bit easier. Come on. This is your last 50 seconds right here. Finish this 15 minute, 1 minute madness. Nice and strong. Yes. You got it. Nice long body. Nice strong core right here. Get those neck and shoulders. Up and up. Keep breathing. Big exhale brings my hand and my arm together. Ten more seconds here, guys. Ten more seconds. Let's go. Finish it. Nice. Five, four, three, two and one. Yeah. Roll it up. Crushed it right. There you go, lynn. That's your 15 minute, one minute madness. I hope you guys loved it and we'll see you back here on the mat again really soon. Have a great day.