banded burner
WORKOUT 1 | CHEST | BACK | LOWER ABS
#1
resistance band chest press
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
resistance band UPWARD FLY
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
resistance band VALLEY PRESS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
resistance band REVERSE GRIP PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT HANDS ELEVATED PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
BODYWEIGHT SIDE TO SIDE PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#7
resistance band underhand ROW
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#8
resistance band StRAIGHT ARM pulldown
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#9
resistance band front SHRUG
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#10
BODYWEIGHT SEAL PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#11
BODYWEIGHT REVERSE SNOW ANGELS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#12
BODYWEIGHT SUPER ROCKS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#13
6-INCH HOLD
WEEK 1
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 2
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
WEEK 5
  • SETS (1)
  • TIME PER SET (1:15)
REST 0:30
WEEK 6
  • SETS (1)
  • TIME PER SET (1:15)
REST 0:30
#14
LOWER ABS CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. FLUTTER KICKS
2. HIP THRUSTS
3. LEG RAISES
4. HIP OVERS
5. REVERSE CRUNCHES
#15
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. IN & OUTS
2. SWITCH LUNGES
3. LOW CROSS RUNS
4. HIGH JUMPS
WORKOUT 2 | LEGS | SHOULDERS | UPPER ABS
#1
rsistance band SQUAT
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
resistance band STRAIGHT-LEGGED DEADLIFT
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
resistance band pull throughs
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
BODYWEIGHT JUMP SQUAT
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT REVERSE LUNGE WITH KICKBACK
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
BODYWEIGHT PLIE SQUAT HOLD PULSES
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#7
resistance band CALF SQUAT
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#8
reistance band SHOULDER PRESS
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#9
resistance band WIDE UPRIGHT ROW
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#10
resistance band SIDE FRONTS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#11
BODYWEIGHT PLANK UPS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#12
BODYWEIGHT AIR DIVERS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#13
BODYWEIGHT SCISSORS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#14
PLANK
WEEK 1
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 2
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
WEEK 5
  • SETS (1)
  • TIME PER SET (1:15)
REST 0:30
WEEK 6
  • SETS (1)
  • TIME PER SET (1:15)
REST 0:30
#15
UPPER ABS CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. LEGS EXTENDED CRUNCHES
2. PUSH THROUGHS
3. SKY TOUCHES
4. TOE TOUCHES
5. SUITCASES
#16
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. BURPEES
2. HIGH KNEES
3. LOW CROSS RUNS
4. JUMPING JACKS
WORKOUT 3 | TRICEPS | BICEPS | FOREARMS | OBLIQUES
#1
resistance band push down
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
resistance band OVERHEAD EXTENSION
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
resistance band KICKBACK
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
BODYWEIGHT TRIANGLE PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT SKULLCRUSHER
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
resistance band WIDE CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#7
resistance band REVERSE CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#8
resistance band DRAG CURL
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#9
resistance band INWARD CURL
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#10
resistance band STRAIGHT CURL
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#11
resistance band WRIST CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#12
resistance band FRONT ROTATIONS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#13
BODYWEIGHT CHERRY PICKERS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#14
SIDE PLANK
WEEK 1
  • SETS (1)
  • TIME PER SET (0:30)
REST 0:30
WEEK 2
  • SETS (1)
  • TIME PER SET (0:30)
REST 0:30
WEEK 3
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
#15
OBLIQUES CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. SIDE SKY TOUCHES
2. PENGUINS
3. STARFISH
4. LYING WINDSHIELD WIPERS
5. BIKES
#16
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. SWITCH KICKS
2. ROCKET JUMPS
3. SKI JUMPS
4. FOOT FIRE
WORKOUT 4 | CHEST | BACK | LOWER ABS
#1
resistance band upward chest press
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
resistance band downward chest PRESS
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
resistance band FLY
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
BODYWEIGHT CLAP PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT ELEVATED PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
BODYWEIGHT BACK SLAP PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#7
resistance band OVERHAND ROW
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#8
resistance band Y BACK
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#9
resistance band CLOSE UPRIGHT ROW
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#10
BODYWEIGHT BELLY PENGUINS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#11
BODYWEIGHT ELBOW ROWS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#12
BODYWEIGHT SUPERMANS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#13
alternating UPRIGHT knee in CRUNCH
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#14
LOWER ABS CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. FLUTTER KICKS
2. HIP THRUSTS
3. LEG RAISES
4. HIP OVERS
5. REVERSE CRUNCHES
#15
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. IN & OUTS
2. SWITCH LUNGES
3. LOW CROSS RUNS
4. HIGH JUMPS
WORKOUT 5 | LEGS | SHOULDERS | UPPER ABS
#1
resistance band SQUAT
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
resistance band SIDE LUNGE
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
resistance band hack squat
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
resistance band 1-leg straight-legged deadlift
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT CLOSE STANCE SQUAT
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
BODYWEIGHT LYING HIP ABDUCTIONS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#7
BODYWEIGHT CALF JUMPS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#8
resistance band REVERSE GRIP OVERHEAD PRESS
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#9
resistance band face pull
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#10
resistance band SLICERS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#11
BODYWEIGHT DOWNWARD ANGLED SHOULDER PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#12
BODYWEIGHT TOMAHAWK RAISES
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#13
BODYWEIGHT Y UPS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#14
resistance band kneeling crunch
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#15
UPPER ABS CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. LEGS EXTENDED CRUNCHES
2. PUSH THROUGHS
3. SKY TOUCHES
4. TOE TOUCHES
5. SUITCASES
#16
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. BURPEES
2. HIGH KNEES
3. LOW CROSS RUNS
4. JUMPING JACKS
WORKOUT 6 | TRICEPS | BICEPS | FOREARMS | OBLIQUES
#1
resistance band reverse grip pushdown
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
resistance band CLOSE GRIP BENCH PRESS
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
resistance band TATE PRESS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
BODYWEIGHT SUMO PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT DIPS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
resistance band DRAG CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#7
resistance band HAMMER CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#8
resistance band FROZEN DRAG CURL
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#9
resistance band wide CIRCLES
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#10
resistance band straight CURL
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#11
resistance band REVERSE WRIST CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#12
resistance band REAR ROTATION
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#13
resistance band 180 DEGREE WRIST ROTATIONS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#14
BODYWEIGHT RUSSIAN TWISTS
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#15
OBLIQUES CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. SIDE SKY TOUCHES
2. PENGUINS
3. STARFISH
4. LYING WINDSHIELD WIPERS
5. BIKES
#16
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. SWITCH KICKS
2. ROCKET JUMPS
3. SKI JUMPS
4. FOOT FIRE