-
11min Core Finisher
Equipment Needed:
- Resistance Bands
- Door AnchorWorkout:
A1. Situps
A2. Toe Taps
A3. Overhead Band Situps
A4. 1/2 Kneeling Banded Rotations
A5. Resisted Bear Crawl
A6. Lateral Resisted Forearm Plank
A7. Cross Body Mountain Climbers
A8. Deadbug -
LIFTMAS DAY 12: 14min Glutes
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Glute Bridge
A2. Glute Bridge Marches
A3. Inner Thigh Leg Lift
A4. Side Plank with Leg Lift
A5. Resisted Tabletop Leg Press -
LIFTMAS DAY 11: 10min Cardio
No Equipment Needed
Workout:
A1. Bodyweight Med Ball Slam
A2. Footwork
A3. Squat to Standing Bicycle Crunch
A4. Lateral Leg Lift
A5. Skaters
A6. Pendulum Lunge
A7. Walking Burpee
A8. Crab Toe Touch
A9. Sprinters Crunch -
LIFTMAS DAY 9: 10min Arms
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Shoulder Press
A2. Bicep Curl with Extension
A3. Tricep Kickbacks
A4. Single Arm Front to Lateral Raise
A5. Narrow to Wide Hammer Curl
A6. Horizontal Tricep Extension
A7. External Shoulder Rotation
A8. Steering Wheel
A9. Jab & Cross -
LIFTMAS DAY 8: 10min Band Core
Equipment Needed:
- Resistance Bands
- Door AnchorWorkout:
A1. Assisted V-Ups
A2. Tall Kneeling Pallof Press to Rotation
A3. Lateral Resisted Forearm Plank
A4. Reverse Crunches -
LIFTMAS DAY 7: 10min Lower Body
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Front Squat
A2. Bodyweight Squat to Calf Raise
A3. Squat Hold
A4. Front Loaded Reverse Lunge
A5. Split Squat Pulse
A6. Reverse Lunge to Single Leg Deadlift
A7. Calf Raises -
LIFTMAS DAY 6: 15min Upper Body
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Floor Press
A2. Tall Kneeling Shoulder Press
B1. Band Pull Aparts
B2. Bent Over Row
B3. Bicep Curls -
LIFTMAS DAY 5: 8min HIIT
Equipment Needed:
- Resistance BandWorkout:
A1. Thrusters
A2. Tall Lunge to Knee Drive
A3. Resisted Seal Jacks
B1. Side to Side Shuffle
B2. Curl to Press
B3. Alternating Curtsey Lunge
B4. Tuck Jacks -
LIFTMAS DAY 3: 8min Core
Equipment Needed:
- Resistance BandWorkout:
A1. Jack Knife
A2. Russian Twist
A3. Scissor Kicks
A4. Oblique Crunch
A5. Bear Hold
A6. Plank to Toe Touch -
13min Active Recovery 2
No Equipment Needed
-
12min Active Recovery 1
Equipment Needed:
- Resistance Band -
10min Lower Body Burnout
Equipment Needed:
- The Band Bar (optional)
- Resistance Bands (optional)Workout:
A1. Squat
A2. Split Squat
A3. Curtsey Lunge
A4. Glute Bridge
A5. Plank -
16min Flow & Stretch
-
21min Lower Body 2
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Back Squat
A2. Reverse Lunge
A3. RDL
A4. Glute Bridge
A5. Hamstring Walkout
A6. Back Squat
A7. Reverse Lunge
A8. RDL
A9. Supermans
A10. Frog Pumps
A11. Back Squat
A12. Reverse Lunge
A13. RDL
A14. Clamshells -
10min Bis & Tris Burnout
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Wide Grip Barbell Bicep Curl
A2. Overhead Tricep Extension
A3. Drag Curl
A4. Tricep Kickbacks
A5. Hammer Curl -
10min Upper Body Burnout
*Note: Burnout videos have no warmup or cooldown!
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Alternating Wide Grip Row
A2. Yates Row
A3. Shoulder Press
A4. 1 1/2 Bicep Curl
A5. Tricep Kickbacks -
10min Glute Burnout
*Note: Burnout videos have no warmup or cooldown!
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Glute Bridge
A2. Glute Bridge Pulses
A3. Single Leg Glute Bridge
A4. Tabletop Hip Extension
A5. Straight Leg Glute Kickbacks
A6. Donkey Kick Pulses -
16min Lower Body Banded Mobility
Equipment Needed:
- Heavy Resistance Band
- Door Anchor -
20min Shoulder Mobility
-
12min Spinal Mobility
No Equipment Needed
-
15min Upper Body Release
Equipment Needed:
- Roller or Yoga Block (optional) -
10min Lower Body Stretch
Stretch your entire lower body with this quick and efficient stretching routine