Short Full-Body Workout w/ Resistance Bands | Natalie Jill

Hi, guys. Natalie, Jill. Here on Happy, Healthy and Fit. Today we're doing a short workout with bands. I love bands because I love body weight exercises. And what bands allow you to do are create a greater resistance while you're still using body weight and you're doing everything functional versus a machine which is restricting everything, just adding a little extra resistance. So. So everything I'm going to do today you can do with a band if you have them. If you don't, you can do them without a band. Just fully using your own body weight. You're still getting functional training, but without the restrictive equipment because you're using your own body weight, but you're adding resistance by using bands. Resistance bands are a great thing for functional exercises because you're still using primarily your own body weight, but you're able to add resistance without being too restrictive, like a machine would do. So we're still training functionally, and you can find resistance bands anywhere. They're pretty inexpensive. I've got two examples here. One with the handles, you can use this type. Or even less expensive is just the tubing here comes usually in different sizes, and just by placing your hands in different places, it'll make the resistance more. So there's not a particular type I'm going to suggest right now. Just any resistance band will work. So today I'm going to show you four different exercises, two for upper body, two for lower body that can be done with a band. Now, if you don't have a band yet and you want to join along, you can still do this with just your own body weight. It's just going to add that extra resistance with the band. So if you've got it, grab your band and let's get started. We're going to start with upper body, and what I want you to do is take your tubing or your band, and I want you to put your hands a little bit looser apart because we're not going to create too much of a resistance yet. And we're just going to start by opening it up. Squeezing. This will really work your back. Watch squeezing those back muscles together. Squeeze. The closer in you put your hands, the harder it's going to be. Keep going. It's too hard. You can always drop the band or you can put your hands wider apart. But especially if you want to attack that back fat, make this hard. Keep going. Always breathing through things. Few more here. Give me two more. Last one. Good job. Shake it out. All right, we're going to move on to shoulders. So what I want you to do. If you've got the band with the handles, you can step on it here. If you've got the tubing, put one foot down on it. Going to hold it. Grab the other side in your hand, and we're going to just push it forward here. Are you ready? Take it up. Working shoulder here. Doing one at a time if you want. If you've got the tubing of the handles, you can always lift two at a time or alternate. But doing one with all that resistance is going to make it a little bit more challenging. Bring it up. Feeling it all in that shoulder cap. One thing I love about working shoulders, you ladies will love this is the more defined your shoulders are, the smaller your waist looks, Right? Good work. Your shoulders make your waist look smaller. Should be tough. Breathe through it. Last two. Good job. Shake it out. All right, switching sides. Other shoulder. You ready? Take it up. Up. And you don't have to use anything here. You can use no weight. You can use the band. Make it harder where you put your foot. Or you can also use a hand weight when you're doing it. You're working the shoulder here. Going a few more. Last two. Good job. Shake it out. How are those shoulders feeling? All right. Down. Two exercises we're going to move on to legs. If you've got the tubing or if you have the band with the handles, we're going to tie it around our legs down by our calves. You want to make it somewhat tight because you want to create that resistance. Just tying it here. Got a double knot with the band. Okay. This one is harder than it looks, so make sure you're doing it with me and you're not just watching me because you want to get results here. So all we're going to do, you're going to squat down slightly and we're going to step open and tap. You ready? All right. Open and tap. Little steps. And here's where you're going to really feel this in those glutes. You should feel this in those glutes. All the way. Tap Little steps. This one's tough. Now, the lower you go, the harder it's going to be. So bring it down. Lower, lower. Squeeze. Work those glutes. Bring it back up. Now watch me. We're going to start with a little ladder. Starting up high. Keeping that tap going slowly bringing it down. Keep going down as low as you can go and then bring it back up. Glutes. It's hard. Breathe. You're going to take it One more ladder. Ready? Take it down. Down Whoa. Bring it back up. Oh. Are you feeling it? Definitely feeling that. They're hard. Okay. All right. Good job. Shake that out. That is hard. Hard. Take it off. Shake it out. Last exercise and we're going to do this one for the glutes. Again, lower body. So you want to untie the band straight here. We're going to go down to the ground on our backs. Take it down here. Lay down the band. You're going to take across your thighs here, securing your hands tight, holding it here to create a resistance. And we're going to take it up here to a glute bridge. Are you ready? Everybody with me? If you don't have a band, you could do it just your own body weight. You can also use a weight on your thighs or just take the band to create a resistance, holding it here. You ready? Take it up. Squeeze. Lower. Squeeze. Now you want to hold this band tight. Tighter you hold it, the harder it's going to be, creating that resistance here. Squeeze up. Always breathing. Digging through your heels. You're pushing up through your heels. Drive through them. Working glutes, working hamstrings. You got this. Up, up. We got two more. Nice job. You did it. Good job, everyone. Those are tough. So you have it. Four exercises. We did upper body, we did lower body, all with a band. Hope you did great on that. Let me know how you did. Comment below. And as always, if you want more detailed help, got lots of programs to choose from, but check out my seven day jump start program, especially for help with that diet. Because we have to unprocess our food diet to get the best results. And that's what the jump start is going to help you do. See you guys next time. Bye.