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gf11 Full Body | Resistance Tube Workout

Welcome to my full body strength workout with a resistance tube. This workout is beginner friendly and great for more experienced athletes as well. Tubes are so versatile and adjustable for all levels. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Interval timer
Water bottle
Resistance Tube

Before You Begin

Following a 1-minute warmup, this workout is is made up of 4 2.5-min circuits featuring a range of full body exercises with no repeats. The purpose of the workout is to strength train most major muscle groups with a simple resistance tube which allows you to adjust the tension to accommodate your level.

Full 11-minute Workout Video:

Workout Breakdown:

Each set consists of three exercises performed for 40s each with 5s rest between exercises. There are 15s of rest between sets. The final 15s of the workout is an endurance finisher.

Set 1: Tube Under Left Foot

  1. Curtsy Lunge Right Leg
  2. Front Raise Right Leg
  3. Side Lunge Right Leg

Set 2: Tube Under Right Foot

  1. Curtsy Lunge Left Leg
  2. Front Raise Left Leg
  3. Side Lunge Left Leg

Set 3: Tube Under Both Feet

  1. Bicep Curl to Serving Bicep Both Arms
  2. Reverse Fly Both Arms
  3. Bent Rows Both Arms

Set 4: Tube Folded in Half, Held by Ends

  1. Overhead Tricep Press Left Arm
  2. Overhead Tricep Press Right Arm
  3. Chest Pulls (High, Middle, Low) Both Arms

Finisher (15s)

Rapid Mid-Level Chest Pulses

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