Equipment Needed:
- Resistance Band (optional)

Workout:
A1. Light Jog
A2. Standing Bicycle Crunches
A3. Jumping Jacks
A4. Standing Core Stabilizer
A5. Standing Kicks
A6. Punches to Squat
A7. Power Squat Jump
A8. Straight Leg Situp
A9. Reverse Crunches
A10. Heel Touches
A11. Scissor Kicks
A12. Pl...

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Lat Pulldown
B1. Bent Over Row Dropset
C1. Wide Grip Bent Over Cable Row
C2. Cable Bicep Curl
D1. Single Arm Bicep Curl with ISO Hold

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Floor Press
A2. Z Press
B1. Vertical Svend Press
B2. Standing Tricep Extension
C1. Bird Dog
C2. Saw Plank

Equipment Needed:
- Resistance Bands
- Door Anchor

Workout:
A1. Jumping Jacks
A2. Shuffle
A3. Underhand grip row ISO hold with alternating reverse lunges
A4. Bodyweight/resisted ball slam
A5. 1/2 kneeling rotation

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Banded Lateral Walk
A2. Sumo Squat
A3. Kneel to Stand
B1. RDL
B2. Alternating Curtsey Lunge
C1. Glute Bridge
C2. Hamstring Walkout
C3. Glute Bridge March

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Hand Release Pushup
A2. 1/2 Kneeling Shoulder Press
A3. Bear Hold/Bear Walk
B1. Single Arm Alternating Chest Press
B2. Tricep Pushdown
B3. Front Raise

Equipment Needed:
- Band Bar
- Resistance Bands

Workout
A1. Floor Press
A2. Single Arm Bent Over Row with ISO Hold
A3. Upright Row
A4. Tempo Bicep Curl
B1. Jumping Jacks
B2. Squat Variation
C1. Plank Jack Variation
C2. Plank Side Dips

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Bent Over Row
A2. Barbell Drag Curl
A3. Tricep Kickbacks
B1. Standing Shoulder Press
B2. Lateral Raise
C1. Pushup/Plank

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. High Bar Cable Row
A2. Straight Arm Pulldown
A3. Cable Crunch
B1. 1/2 Kneeling Single Arm Row
B2. Deadbug
C1. Bird Dog
C2. Lying Back Extension

Equipment Needed:
- Band Bar
- Resistance Bands
- Slider/Towel

Workout:
A1. Zercher Squat
A2. B Stance RDL
A3. Lateral Lunge
B1. Side Plank Clamshell
B2. Hamstring Slide Outs

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Inchworm
A2. Wide Grip Bent Over Row
B1. Supinated Cable Row
B2. Upright Row
C1. 1.5 rep Barbell Bicep Curl
C2. Single Arm Military Press

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Riser (optional)

Workout:
A1. Heel Elevated Tempo Front Squat
A2. Heel Elevated Bodyweight Speed Squat
B1. Alternating Pistol Squat
B2. Kneeling Leg Extension
C1. Single Leg Raises
C2. Hollow Hold

Equipment Needed:
- Band Bar
- Resistance Bands
- Bench/Chair/Stairs

Workout:
A1. Seated Abductions
A2. Back Squats
A3. Step Ups
A4. Standing Kickbacks

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Lateral Walk
A2. Romanian Deadlift
B1. Split Squat
B2. Reverse Lunge to Curtsey Lunge
C1. Glute Bridge
C2. Frog Pumps

Equipment Needed:
- Band Bar
- Resistance Bands
- Bench

Workout:
A1. Bench Press
A2. Tricep Dips
B1. Single Leg Supported RDL
B2. Bulgarian Split Squats

No Bench Alternative Workout:
A1. Floor Chest Press
A2. Tricep Kickbacks
B1. B-Stance RDL
B2. Split Squat

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Front Squats
A2. Around the World Hammer Curls
A3. Superman Lat Pulls
A4. Hollow Hold
B1. Jump Squats
B2. Jumping Jacks
B3. Standing Bicycles

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Inchworm
A2. Reverse Lunge
A3. Seated Row (No Door Anchor Alternative: Seated Row Hooking Band on Feet)
A4. Barbell Pullover (No Door Anchor Alternative: Tempo Pushups)
A5. Bicep Curls

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Band Pullaparts
A2. 1.5 reps Shoulder Press
A3. Underhand Front Raise
B1. Horizontal Hip Thrust (No Door Anchor Alternative: Glute Bridge)
B2. Kneel to Squat

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Sumo Squat
A2. Thrusters
A3. Resisted Bear Crawl (No Door Anchor Alternative: Bear Crawl)
B1. Jumping Jacks
C1. Floor Press
C2. Broad Jump (Optional High Knees)
C3. Band See Saw (No Door Anchor Alternative: Standing Bicyc...

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Kneeling Military Pushups
A2. Romanian Deadlift
B1. Straight Arm Pushdown (No Door Anchor Alternative: Wide Grip Bent Over Row)
B2. Upright Row
C1. Skater Squats (No Door Anchor Alternative: Skater Squats Assisted by Chai...

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Lateral Walking Squats
A2. Split Squat to Single Arm Row
A3. Front Raise
A4. Tricep Kickbacks
A5. Glute Bridge
A6. Deadbug

Equipment Needed:
- Band Bar
- Resistance Bands
- Bench

Workout:
A1. Zercher Squats
A2. Bent Over Barbell Row
A3. Step Ups
A4. Shoulder Press
A5. Seated Barbell Bicep Curls
A6. Barbell Bicep Curls

Equipment Needed:
- Resistance Band

Workout:
A1. Bum Kicks to Reverse Run
A2. Banded Trusters
A3. Superman with Pulldown
A4. Banded Flutter Kicks
A5. Banded Woodchops

Equipment Needed:
- The Band Bar
- Resistance Bands

Workout:
A1. Floor Press
A2. Tricep Pushup
A3. Bear Hold
B1. Z Press
B2. Hammer Curl
B3. Front Raise
C1. Bicep Curls