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This Resistance Band is called both Pullup Assistance Band and Superband. I recommend starting with the lightest one in your set first which is 1/4 in. thick if you have a complete set. I used the 1/2 in. thick band in my demo. Using one band you can do Overhead Lat Pull Apart, Delt Flys, and Upright Rows. I recommend doing them in that order, each until failure, back to back. If you’re failing quickly, you may have your hands too close together on the band at the starting point. If you get 20 or more of each, with no issues, your hands may be too far apart at the starting points or you need a heavier band. After completion, take a 1 to 3 min break and repeat 2 or more times.

Exercise Ball/Swiss Ball/Stability Ball, I just call it the exercise ball. Exercise Ball Knee Tuck with Pushup. Keep your core tight when performing the pushup, and when performing the tuck, bring your knees in toward your elbows. Perform until failure. Take a 1 to 3 min break. Repeat 2 or more times.

It’s sexy socks Sunday #demo time. Socks and Shorts are from Breedwell.com. I don’t recommend this stack for beginners. It’s a bit intense. Start with rear foot elevated split squats (10 to 15 reps per leg, match reps). Then go directly into decline #pushups (until failure). Last, you’ll transition into partial goblet squats (20 to 30 reps). Take a 1 to 3 min break. Repeat 2 or more times.

A quad stack chest workout for you using pushup handles, resistance bands, a bench or chair, and a twister arm exerciser (TAE for short). Start with resistance band pushups (until failure), incline resistance band pushups (until failure), hands together resistance band chest press (until failure), and low angle TAE (15 to 20 reps). Take a 1 to 3 min break. Repeat 2 or more times. Note: some people need a towel or to wear a shirt to prevent the resistance band from irritating their skin. I’m pretty used to it from using bands over the years. If you need a custom program or would like to virtual train with me, click here.

So you all are going to hate me for this one! This I call Inchworm to Superman planks. Practice makes perfect with this one. As I demonstrate, each time, try to walk your hands a little further out and hold for a few seconds. The further and longer, the better. After you do at least 5 reps, take a 1 to 3 minute break and repeat 2 or more times.

3 exercises with one resistance band. woodchoppers, isolated tricep extension, and static squat high bicep curls stacked back-to-back before you take a break. For the 1st set, perform the starting side for 1 min while counting the reps. Repeat that same number on the opposite side. Do this for each #exercise. Then take a 1 to 3 min break. After your break, complete 2 or more sets, and try to beat your previous number each time. Click Here To Buy Resistance Bands

Sexy Socks Sunday demo for you in my knockoff Captain America socks 😂 Using one 30lbs resistance band, I demonstrate how to do an abs, traps, chest, and back workout. I recommend starting with a lighter band until you know your weight limit. Count the reps for 1 min of the resistance band side bends, then repeat that number on the other side. Next, transition directly into resistance band #uprightrows counting reps for 1 min. After, move onto resistance band incline chest press counting reps for 1 min. Lastly perform, bent over rows with palms facing each other, and count reps for 1 min. Then take a 1 to 3 min break and repeat 2 or more times attempting to beat the rep count you previously accomplished for each #exercise. Let me know what you think in the comments below! Need resistance bands? Click Here! 💪🏼

Recently I posted some demos that were a little too advanced for people who are new to working out. So today, I slowed things down a bit, and created lower ab and core comb that is great for people who are just getting started. Perform each movement slowly and controlled. First, I start with seated resistance band leg pull-ins without a crunch like you might have seen in other demos of mine. Next I move onto incline resistance band mountain climbers. Lastly, I brace myself on the back of the chair and do resistance band single leg raises. Perform each exercise slowly for 30 seconds to a minute. Take a 1 to 3 minute break. Repeat 2 to 3 more times. You can find various resistance bands by Clicking Here. Shorts are from Breedwell.com

For this workout demo I’m performing a combo to get your heart rate up and make your quads burn. Using a TRX system you’ll perform partial squats, alternating reverse lunges, sumo squats, alternating reverse lunges, close stance squats, and one more round of alternating reverse lunges. You’ll do each exercise for 30 sec to 1 min, back-to-back. After completing all listed exercises, you’ll take a 1 to 3 min break, and repeat 2 or more times. Shorts and socks are both from Breedwellgear .

In this demo I show you how to use the LIT AXIS SMART SYSTEM to do Resistance Band Lat Pull-down, Semi-Squat Parallel Grip Rows, Bicep Curls. Perform 15 to 20 reps of each exercise back-to-back. Then take a 1 to 3 min break, and repeat 2 or more times. Click here to buy the LIT AXIS SMART SYSTEM

Here is one of my favorite home workout combos using dumbbells and resistance bands. Incline dumbbell bench to close grip incline dumbbell bench, stacked with incline resistance band chest fly, and resistance band high bicep curls. Perform each movement until failure (if you hit more than 25 reps, you’re probably going too light). Take a 1 to 3 min break. Repeat 3 to 4 more times. Need a bench, resistance bands, or weights? Click Here!

Ankle Weight Standing Glute Kickbacks with Single Leg Ankle Weight Hip Thrust. For the standing glute kickbacks, keep your body straight and core tight. Perform 20 to 30 reps per side (matching). If you can do more than 30 reps, get heavier ankle weights. For the hip thrusts, squeeze your glutes at the top of the movement and try to hold the elevated leg as straight as possible. Perform 20 to 30 reps per side (matching). If you can do more than 30 reps, get heavier ankle weights. Take a 1 to 3 min break and repeat 2 or more times.

Monday Motivation demo for you! Exercise ball crunches (until failure), dumbbell side bends (15 to 20 reps per side, match reps), and goblet squats with front shoulder press (15 to 20 reps). Take a 1 to 3 min break. Repeat 2 or more times. Need equipment? Check out OnlyGymFans.com/home-gym-equipment 🏋🏻‍♂️ Shorts are from Breedwell Gear 🩳

A couple weeks ago I posted the #Inchworm to #SupermanPlank #demo. I received comments and messages saying that they can’t even do the inchworm. So here is how you can build up, over time, to the Inchworm to Superman Plank. Step 1. Work on getting to the point where you can touch your toes. Even a very slight bend in the knees is ok for this #exercise. Step 2. Test your upper body and #corestrength performing incline full planks (arms straight). Can you do 3 sets of those holding for a minute? If yes, move to the next step. Step 3. Full Planks on the ground. Can you do 3 sets holding for at least 1 min? If you’re now answering yes to the first 3 steps then move to step 4. Step 4. Inchworms. Try doing 10 or more inchworms with a 3 sec or more full plank hold during each rep. Once you can complete these with no issues, then move to the last step. Step 5. Inchworm to Superman Plank. Try to walk your arms out further and further each rep that you can hold for 3 or more seconds. Remember to keep your #core tight and do not allow your back to dip or arch up. I recommend recording yourself so you know if you’re doing it correctly. I hope this was helpful for you all 🤗 If you need a custom plan for virtual training to help you get to where you want to be, CLICK HERE 💪🏼

This demo hits your glutes in two ways, and your chest, triceps, core, and abs as well. First begin with resistance band glute kickbacks (15 to 20 reps per side, match). Then go straight into resistance band standing glute kickbacks (15 to 20 reps per side, match). Ending with pushups with resistance band knee pull-in’s (15 to 20 reps) and for these you can use a hand towel or exercise discs. I prefer a hand towel because it cleans my floor at the same time. After performing these exercises back-to-back, take a 1 to 3 minute break and repeat 2 or more times. I apologize about the minor glitches in the video. It was over 90 seconds so I had to make some cuts and splice. I hope you enjoy it! Click Here To Buy Resistance Bands

I ran a poll earlier asking if people wanted a no equipment demo, a resistance band demo, a TRX demo, or all the above. The majority picked, all the above. The 1st exercise combo is TRX pushups with mini band hip abductions (until failure). The 2nd combo is pushups (until failure) to stationary lunges (until failure), alternate and repeat. The last comb is sit-ups with resistance band leg pull-ins (until failure). Take a 1 to 3 min break and repeat 2 or more times. Need equipment? Click Here!

One to Remember! Here’s a stack using just two of the same weight superbands/pull-up assistant bands anchored separately by 45lbs dumbbells. Low cable fly, hammer curls, and squats with shoulder press. Perform each until failure with a minimum of 10 reps. Take a 1 to 2 minute break. Repeat 2 or more times. Click Here to Buy Resistance Bands.

Want to pump your arms up with resistance bands? In this demo you will perform 10 to 15 reps of resistance band curls. After, you'll shake your arms out, position your arms at a 90 degree angle, and perform partial bicep curls rapidly until failure. Then you'll transition directly into tricep pushdown. With the pushdowns, you'll do 10 to 15 at a normal pace with a brief hold when the arms are full extended, really flexing your triceps. After, you perform rapid tricep pushdowns until failure. Once both bicep and tricep exercises have been completed, take a 1 to 3 min break, and repeat 2 or more times. If you need resistance bands Click Here.

4 variations of the ab wheel. Feet down, feet up, knees lifted, and standing. Thought the traditional rollout was too easy? Try one of these other variations. Like the shorts? Go to Onlygymfans.com/shorts and get 25% OFF by clicking the link on there.

In this home workout demo, I show you various combinations using only one dumbbell to work your shoulders, biceps, and triceps. Try one or try them all. I recommend higher repetitions and lower weight (15 to 20 rep range per exercise) until you know the movements and know what weight you can appropriately do. Be sure to take a break after each combo and repeat 2 or more times. If you need some home gym equipment, visit: OnlyGymFans.com/home-gym-equipment

In this demo, I combine resistance band side steps, body weight squats, and toe-to-bar. Perform the first 2 exercises for 1 to 2 min each, and the toe-to-bar is until failure. Take a 1 to 3 minute break and repeat 2 or more times. Visit OnlyGymFans.com for custom training programs, virtual personal training, apparel, equipment, and more.