Video Fitness

As Strong As Possible: Band Camp

Paul Katami

This is a total body muscle conditioning workout using tubing with handles and a foot band (a large, thick rubber band). Itís 45 minutes long. The setting is a large room with brick walls and a bare, gray floor. There are five fit-looking background exercisers - two men and three women. The music is just there to keep everyone on the same beat, nothing special.


~ Warmup - simple movements to get the blood flowing; very short, less than 2 minutes.

~ Using the tubing:

- Core rotation & shoulder lift
- Front lunge with overhead shoulder press
- Skater lunge with lateral shoulder raise
- Side-to-side lunge with biceps curl
- Triceps press and kickbacks
*Repeat sequence with tubing under the other foot

~ Using the foot band around feet:

- Side steps
- Staggered steps
- Knee lifts
- Standing leg extensions
- Skate extensions
- Tick tocks (standing side leg lifts)

~ Using both the tubing and the foot band:

- Biceps curls with hamstring extension
- One-arm biceps curls (both handles in one hand!) with hamstring curls
- Front shoulder raises with rear leg extensions
- One-arm biceps curl with split squat
- Double time one-arm curls to the front, inside, outside (my biceps failed during this one!)
*Repeat sequence on other side except doing lateral shoulder raises instead of front raises

- Lat pulls from various angles with side steps

~ Using the tubing only:
(the following exercises are functional, whole body moves)

- Golf swing
- Standing oblique crunch
- Chest lift
- Cross lift
*Repeat on other side

- Seated rows from various angles

~ Abs:
Using foot band around feet:

- Basic crunch with leg abduction
- Oblique crunch with knee-ins

Using tubing around foot and hand:

- Long lever crunches
- Side planks
*Repeat on other side

~ Cool down - static stretching for the major muscle groups.

Overall, I liked the workout. It would be great for travel. It really hit my shoulders, biceps, core, outer thighs, and sense of balance. Chest was a little lacking however. Paul is an encouraging instructor who I didn't find annoying in the least, but he could have offered a few more form pointers; I wouldn't recommend this workout to a beginner. I do not regret buying this dvd and I can see myself using it when I want a total body, moderate rep workout that's challenging but not dread-inspiring.

Instructor comments: Encouraging and professional



Band Camp is another great addition to the A.S.A.P. Fitness video library. This workout, which is approximately 46 minutes total, only uses resistance bands. You'll use handled tubing and foot bands throughout. Anyone can do this since you choose the level of resistance and can lengthen or shorten the band as needed.

A non weighted warmup performing moves similar to what you'll be doing begins the workout. Very unique exercises are demonstrated. (many work more than one body part at a time) Paul goes quickly from one exercise to another creating a small cardio affect. Great cues and instruction ensure safety. This would be an ideal take along workout for travel, since bands/tubing are easy to pack. Bands provide resistance both on the concentric and eccentric parts of the move. (which can make the exercise harder) The moves have a functional feel to them, such as the move Paul does called Golf Swing which will help you in your game. Paul ends with floor work such as rows & crunches. You'll still use the bands for innovative moves for the entire core region. (some moves are tough such as side plank with tubing around top foot and you'll push the other part of the tubing up and over to the side while remaining in the side plank) A quick stretch wraps up the workout.

Instructor comments:

Great form tips throughout the entire A.S.A.P. Fitness series, both verbally and written. (tips appear on screen when needed)

Thanks to Paul for sending me review copies. These are great workouts that I recommend highly!

Denise R


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