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Hi Nicole,
I recently started working out with resistance bands and I love them. I've watched your 20 minute sitting workout a few times and was wondering what kind of workout can I get with this? How many reps and sets should I do?
I have been looking everywhere for an effective full body band workout and cardio mix. Have you made anything like this or can you suggest one thats fairly easy to follow? I have a few but the cardio part is just too fast for me.
Thanks Nicole!
Robin
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COACH_NICOLE
11/26/07 8:38 A
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JEWELS-
Thanks for the suggestions. However, due to our low-budget (which involves sharing all videos for free), we aren't really able to put time into creating multiple shots and editing those together.
However, to answer your questions about posture, really it does not matter. Sit back on the chair to support your back, or not--as long as you are sitting tall, engaging your abs and lengthing your spine, you'll be golden. If you notice that you start to lean in any direction, refocus on those points or lean back so that the chair back supports you better.
Also--great job on checking with your doc. That should always be the first step.
Good luck reaching your goals,
Nicole
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JEWELS-58
11/25/07 2:16 P
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Thank you for this video Coach Nicole.
Suggestion: In future videos pan the camera to include a side view periodically, or use angeled mirrors, so viewers/participants will see the proper posture with exercise demonstrations.
I've watched through the video twice and still have questions on proper posture. Except where instructed, should the buttocks be positioned all the way to the back of the chair?
There are a couple segments I'll need to check with my doctor before doing due to back injuries. I've learned through causing injury I cannot do side-bends or the hamstring stretch.
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OHIOHEART600
9/16/07 5:56 P
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thank you so much fir this vidio i just love it. i can't do many of because of arthritis but i can handle handle this one.
a suggestion for a differant vidio would be one for arthritis for the knees and such. that would be great.
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| great work out. Thank you Sherre
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| I can't for some reason get the 20 minute resistance band workout to operate????? Help????
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| I also have not been able to view the video. I don't see a play button.
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THINNERNEWME
8/3/07 12:42 P
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Wow! I always thought I was pretty strong. That upper body workout just about killed me! 
Great video. I have the band, but never knew quite what to do with it. Now I do. I plan on doing this video daily now that I know how weak I am! Thank you Nicole.
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 Nicole loved this video. I have resistance bands and a dvd to go with it. But I have been afraid to try it thinking I might look rediculous as i did it with family watching at all times. But you showed me that it is quite enjoyable and easy to stick to. I am not afraid to give it a whirl any more. THANKS!!!!
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TULIPS4ME21
7/22/07 11:14 A
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| this is a great video for rainy days and those that are just unfit for outdoor excerise. Its also great for those who have alot of the weight in the upper thighs!. I like this video because it uses equipment that is not expensive and is easy to replace if something should happen to it. I also like this video because it doesn't take alot of time and can be used by almost anyone with or without disabilities.
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Great video! Coach Nicole is a great instructor. I'd love to see more resistance band workouts. How about a standing routine? 
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| Excellent video... trouble following from my lapop screen. Any plans to market them as DVDs or perhaps make them downloadable?
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SSZCZEBAK
6/26/07 12:36 P
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| How do I enter this on my fitness tracker?
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Thank you, Nicole! I just tried out my new resistance bands with this video and I like it! The only problem I had is with me, I am large and my tummy gets in the way of some of the moves. I just do the best I can and try to keep the form and I know it'll get better as I go.
Good one! Mimi
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| Can you tell me how to view the 20 minute desk workout? When I click on the link it takes me to the 15 minute desk workout....Thanks
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| I just ordered a bodylastic set. I am so eager to try out your video. Once I do, I will let you know how I liked it.
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RAPTUREREADY53
6/12/07 2:05 P
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| Ok, thank you so much for the quick answer. I think I need the upper body ones for the video I just watched. The one I used is too long. Thanks again.
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COACH_NICOLE
6/12/07 1:51 P
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Rapture:
All brands use colors to distinguish the different levels of resistance in their bands, but those colors (and what they mean) vary from brand to brand, so there is no way to tell you which is easy/hard. Just try it out with a level that you can manage. You should be able to tell by pulling on them which ones are harder/tighter vs. easier. It's best to start with an easier level and gradually work your way up.
Hope that helps,
Nicole
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RAPTUREREADY53
6/12/07 12:55 P
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| I have three bands, not sure which to use. On is purple, one is green and one is orange. I cant tell the difference in the resistance. Is the thicker one or thinner one best to start with? TIA
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PARTTIMER
6/11/07 10:59 P
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| Both my bands snapped in two pieces this week - guess it's time to go shopping.
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CJOHNSTON1955
6/11/07 10:31 P
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| Enjoyed the workout! Thanks. I use it as a change of pace during the week.
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BUTTERFLY_LADY
6/11/07 1:45 P
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I just bought a resistance band a while ago to take with me on holidays. And I love it.
The workout is hard and easy to modify if you have injures.
Great idea....I am loving it.
Skinny_girl
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I think I'm in Exercise Heaven!
I finally found a whole video designed just for a wheelchair person like me -- and at my speed!
This web site has a surprise around every corner!
Thank you soooo much, Spark peeople!
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I definitely like this workout - it is very thorough. My only wish is that it includes some sense of how many calories you burn doing a complete set
Thanks Nicole 
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Gee, I really like the resistance band workout a lot too.I felt like I was working with my personal trainer at the gym. I have to admit that the band does "work" and I am going to take it with me on my vacation.
Thanks sparkpeople!
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Wow! This site keeps getting better and better the more I explore. I can't believe you have entire workout videos!! I loved doing this one. I already did my strength training at home this morning, but I stumbled on this video from my desk at work (I work at the YMCA), and there was nobody in the building, so I grabbed a band and...viola! Another workout!!
Thanks!!
~Dori
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awesome workout
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| PEARLS8, have you checked with your doctor. I'm sure he/she will be glad to give you some recommendations.
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 I was playing ball hockey with my grandson and I fell in a rutt in the pavement and broke my ankle.I have a cast on my right foot a pretty pink colour.I rate the chair workout with the bands very good. I can still do a work out while my ankle heels.I can do most of the workout except for the ankle ones on my injured foot.Is there a arobic workout I can do with a broken ankle?
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NEW2FITNESS
4/23/07 9:44 A
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I really like the video workouts. I use the 6 min butt blaster and 15 min abs ones at least 3 times a week. I plan to use this band workout when I go on the road. Question - would it be possible to add a printout describing each workout as well? I don't always have access to a computer so having a printout to remind me would be a HUGE help.
Any chance for a new 15 min abs workout? Just to add a bit of variety.
THANKS!!!!!
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| HEATHER, enjoy your new bands. They can really be fun.
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HEATHER53121
4/21/07 12:44 P
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| I just got myself a resistance tube kit from Wal-mart, and this video is great.It shows me some good exercises I can do with them.
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COACH_NICOLE
2/22/07 2:32 P
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SparkPeople's Fitness Resource Center includes hundreds of exercise demos with instructions, including resistance band exercises. These are also printable. Go to the Fitness Resource Center, and near the top left you'll see the link for Printable Exercise Demos. As a note, most of the exercises done in the video are not part of our exercise library (printables).
Nicole
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HORSEYGEORGE
2/22/07 2:10 P
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catheac mentioned having printed copies of the exercises.
Here's an excellent website with loads of fit band excersises you can print
www.sissel-online.com
Just click on the exercises tab at the top of the page and choose from the equipment list. There are 17 for fit tubes and 34 for fitbands so plenty to choose from as well as everyother piece of equipment you might have at home
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| The workouts are a fabulous idea! I would like to be able to save them, somehow, to use when I am away and can't access the net. Is that something you are working on?
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| Nice video--very nice pace and easy to follow. But for those of us using wheelchairs, please don't start by advising us to use a chair without wheels! I would change to "please use a chair with no wheels or casters, or if you are using a wheelchair, be sure that the brakes are engaged." This would be much more inclusive!
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MSLIVERPOOL
2/20/07 11:44 A
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| I enjoyed the workout , bit of trouble getting used to the bands but will figure it out. The only problem for me is how do I log this workout in my fitness planner.
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COACH_NICOLE
2/19/07 3:39 P
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LJ-
SparkPeople also offeres several free exercise demos using bands, which you can find in the Fitness Resource Center.
Nicole
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| I recently purchased a resistance-band set from bodylastics.com. It's really quite nice because it comes with 4 - 5 bands of varying resistance and you can adjust them to just about any resistance. Included in the very modest price of the equipment was a subscription to something called "strengthband university" (strengthbanduniversity.com) that has a whole bunch of exercises (and illustrative videos) to do with a resistance band. I am especially a fan of the advanced circuit routine and the martial arts exercises. It might be a good resource for some of y'all who are looking for new exercises.
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HEARTINTENT
2/17/07 9:11 P
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This was the first time I tried the online strength training (20 min. with band) - It was great, I will be back for more!
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Thanks Nicole I enjoyed doing the exercise and will try to do them 3x a week. I felt everyone so I know it well help me.
BE 
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Great video. I definately give it a thumbs up. It is my first Sparks video workout and I can't wait to find more. I do wish there was a better way to track that I've done it though. I pretty much cancels out my entire strength training routine, but I haven't figured out a way to swap it.
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I have been searching for more exercises with my band too. These are great. I would buy a dvd of it too, but would also like to have some paper instructions for quick reference. These would be great to do in front of the TV, but need some guide cards to remember them. thanks!
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| Wonders never cease. New to this website and keep discovering new things daily. This piece is great, like all things Sparky. Keep it up!!
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| Is it possible to purchase a DVD of the Chair resistance band Workout so that I may use it on my T.V? Thanks, Carole
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| Hi! I just finished the resistance band workout. I love it!! I finally found something I can do in a chair. I've had recent back surgery, spinal fusion with titanium rods stabilizing my spine so it's been tough finding exercises I can do. This is great! I've also started "chair Yoga". These two together are what I need at this stage! Thanks!!
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FELINELUVS
2/14/07 2:03 P
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| Keep those extra tidbits coming!
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| I just completed this workout and I loved it. How can I add to my fitness workouts?
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| I loved the video and would love to buy it, also
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WHITNEYM27
2/13/07 10:10 P
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| Thanks sparkpeople- and Nicole!!
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| I enjoyed your res. band video Nicole; thanks, keep them coming.
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SAVEDBYGRACE95
1/30/07 12:05 A
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| I recently brought a resistance band from Walmart. It didn't come with instructions on how to use it and no exercise demonstrations came in the box. I really was thinking about not exercising tonight. But I have started on week 5 of exercising threw out the weekdays and some Saturdays. I didn't want to break my exercise streak. When you stop its hard sometimes to get going again. I enjoyed the resistance band workout. I have brought some dvd's to exercise inside since its cold and I HATE COLD WEATHER. I have added the routine to my favorites.
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REDROCKERMOM
1/17/07 1:43 P
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| I recently purchased a band kit. I came with a sheet of exercises, however, I was unsure if I was doing them right and had to keep stopping to look at the paper. I LOVE the video! It is like being in a class!! I would LOVE to buy this video!
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TREEHUGGER
1/15/07 4:10 P
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I'd love to buy CD or buy a download of this too!
Excellent workout!
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TYKE_45215
11/4/06 9:53 P
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| I would also be interested in buying this video. There's no space in here with my computer to work out! ;-) Has Spark People done away with it's own little store where we could buy things? I couldn't find it the other day when I was looking for it.
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I loved it but since it's not downloadable and I feel stupid doing it at the library, it has limited use for me until my computer gets back from the repair.
I'm hoping SPARKPEOPLE are planning on putting all these video on a CD and have them for sale. I would love to be able to do them away from the computer.
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Good question -- I've been wondering the same thing.
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Is there a way count this video in the strength training part of the fitness tracker, or am I missing somwething? Thanks.
Mary
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11HEALTHY
10/31/06 8:26 P
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Hello
I really enjoy the video very helpful please continue making more video.
thanks
linda
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Thanks so much for this video. I haven't done any strength training, really didn't know where to start. I bought a resistance band, but my efforts were haphazard at best, so this video is just what I need, and I plan on starting to
use it tomorrow morning to start the day.
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SAMSCENTIALS
10/31/06 4:16 P
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| i love all your videos nicole, now i will have to get a resistance band, now i know what to do with it, thanks for all your videos keep up the good work.
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LILMTLISA
10/31/06 11:59 A
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I really enjoyed this video. I felt all my muscles working. I plan on using this and the core video as part of my strength regime 2-3 times a week!
Great job Nichole!
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COACH_NICOLE
10/31/06 10:23 A
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Mary-
That's a great goal to have. I'm happy that you were able to do these exercises successfully! Good luck to you,
Nicole
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BIBS4664
10/31/06 10:17 A
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Nicole, Thank you so much for this video. I was able to do these just going through the movements. I have physical challenges from spinal fusion. My surgeon said I could try physical exercise, and if it hurts, do not do it. Well, it did not hurt for me to do this. I could feel the stretches though. It made me feel good about my body. My goal is to use this as my 2x/week strenghtening exercise. I plan to eventually use my resistance bands. Again, thanks. i put this in my favorites!!! :)
Mary
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CHRISTINEDC
10/31/06 10:12 A
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| I will study it some more. It's a very good addition to the SparkPeople fitness library. Thanks for doing it.
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COACH_NICOLE
10/31/06 9:59 A
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Christine-
"Limited mobility" means a wide range of things. A person could have limited mobility based on their weight, joint issues, pain, etc. and still have use of their legs/feet while sitting. Also, although not explained in detail here due to the lack of space, resistance bands can be anchored to anything- a chair leg, another piece of furniture, etc. so people with no use of their legs could still perform these upper body exercises.
In addition, someone with say a broken arm can perform the lower body exercises, etc.
Nicole
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CHRISTINEDC
10/31/06 9:54 A
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Hi Nicole: I found it interesting to watch the video, but I find this description a bit puzzling:
"This workout starts with upper body exercises, progresses to core (abs) exercises, and ends with lower body exercises, making it suitable for individuals with limited mobility and/or disabilities."
If you need to use your legs to anchor the resistance band, then I don't see how this is suitable for people with limited use of their lower extremities.
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YORKIEGIRL
10/31/06 7:59 A
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 Another great workout Nicole. Thank you so much and thank you Spark People. I've lost 63 pounds since I joined Jan.24th 2006. Keep the exercises coming!!
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COACH_NICOLE
10/31/06 7:31 A
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I'm not sure what you mean by "stretchie bands", but you definitely need a good resistance band with plastic handles to be able to do all the exercises. I'm guessing by stretchie bands you mean the Pilates-type bands? That may work for some exercises, but not all (like the lower body ones).
Hope that helps,
Nicole
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VICKY31MOM
10/31/06 6:02 A
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| Looks like another great video Nicole! I don't have a resistance band though. Could you do this workout with one of thoes "stretchie bands"?
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COACH_NICOLE
10/30/06 8:49 P
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If you've watched our 20-Minute resistance band Workout Video, we want to hear what YOU think!
Leave your comments, suggestions, and thoughts for future videos here.
**If you have technical problems viewing the video, please post in the Video Viewing Tips thread, located in the Site/Technical Help forum.
Thanks,
Coach Nicole
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