Beginner

Beginner

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Beginner
  • 10min Lower Body Stretch

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

  • 16min Upper Body Mobility

    No Equipment Needed

  • 28min Upper Body 10

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Pushup Negatives
    A2. Single Arm Press with Rotation
    A3. Supinated Cable Row
    A4. Pullover
    A5. Lateral Raise
    B1. Bicep Curl 21's

  • 10min Full Body Stretch

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Overhead Shoulder Flexion
    A2. Standing Banded Lat Stretch
    A3. 1/2 Kneeling Hip Flexor Stretch
    A4. 90/90 Hold
    A5. Ankle Flexion
    A6. Lying Hamstring Stretch
    A7. Lying Hip and Chest Opener

  • 29min Full Body 14

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

    Workout:
    A1. Sumo Squat
    A2. Seated Face Pull
    A3. RDL
    A4. Curl to Press
    A5. Pallof Hold with March

  • 33min Upper Body & Posture Correcting

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

    Workout:
    A1. Bent Over Row
    A2. Drag Curl
    A3. Wide Grip High Pull
    A4. Underhand Front Raise
    A5. Overhead Tricep Extension
    B1. Band Pull Apart Pulse to Hold
    B2. Bar Overhead March
    B3. Y Raise
    B4. Standing Band Rotation

  • 28min Back 2

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Single Arm Lat Pulldown
    A2. Face Pull with External Rotation
    B1. Neutral Grip Seated Row
    B2. Supinated ISO Hold Row
    C1. Rear Delt Fly
    C2. Cable Superman Pull

  • 33min Upper Body 9

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Seated Overhead Press
    A2. Seated Row
    A3. Kneeling Bicep Curl
    A4. Kneeling Lat Raise
    A5. Tabletop Single Arm Row
    A6. Tabletop Single Arm Fly
    A7. Tricep Pushup
    A8. Plank with Alternate Shoulder Tap (optional)
    A9. Floor Press

  • 34min Beginner Glutes Focused

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. RDL
    A2. Split Squat
    B1. Glute Bridge
    B2. Frog Raises/Pulses
    B3. Resisted Fire Hydrants

  • 10min Lazy Workout

    No Equipment Needed

    Workout:
    A1. Crunch to Extend
    A2. Glute Bridge March
    A3. Deadbug
    A4. Lying Kickback
    A5. Inner Thigh V Sit
    A6. Walking Pushup
    A7. Superman Isometric Hold
    A8. Straight Leg Situp

  • 33min Beginner Full Body 3

    Equipment Needed:
    - Resistance Bands

    Workout:
    A1. Suitcase Squat
    A2. Up and Overs
    B1. Bent Over Rows
    B2. Modified Jumping Jacks
    C1. Reverse Lunge
    C2. Overhead Press
    D1. Bird Dog
    D2. Glute Bridge

  • 31min Arms & Abs

    Equipment:
    - Resistance Bands

    Workout:
    A1. Overhead Press
    A2. Bicep Curl with Extension
    A3. Tricep Extension
    A4. Standing Bicycle
    B1. Lateral Raise
    B2. Offset Farmers Carry with Oblique Crunch

  • 40min Upper Body 8

    Equipment Needed:
    - Resistance Bands

    Workout:
    A1. Curl to Press
    A2. Band Pull Aparts
    A3. Front Raise
    A4. Pushups
    A5. Plank Saws / Plank Hold

  • 27min Lower Body 15

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Back Squat
    A2. B Stance RDL
    A3. Quad Burners
    B1. Backward Resistance Reverse Lunges
    B2. Kneeling Hip Thrusts
    B3. Single Leg Hamstring Curl

  • 33min Beginner Full Body 2

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Front Squat
    A2. Lat Pulldown
    A3. Back Loaded Split Squat
    A4. Bicep Curls
    A5. 1/2 Kneeling Shoulder Press
    A6. Nordic Curl
    A7. Tricep Pushdowns
    A8. Face Pull
    A9. Assisted Pushups

  • 30min Back & Biceps 3

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

    Workout:
    A1. Lat Pulldown
    B1. Single Arm Row
    B2. Cable Bicep Curl
    C1. Seated High Bar Row
    C1. Alternating Bicep Curl

  • 22min Beginner Full Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. RDL
    A2. Bent Over Row
    A3. Front Squat
    A4. Shoulder Press
    A5. Bicep Curls
    A6. Standing March

  • 32min Beginner Lower Body 3

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Suitcase Squat
    A2. RDL
    A3. Alternating Lateral Lunge
    B1. Kneel to Stand
    B2. Cable Abductions
    C1. Glute Bridge
    C2. Adduction Leg Lift

  • 36min Full Body 10

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

    Workout:
    A1. 1/2 Kneeling Shoulder Press
    A2. Single Leg Deadlift
    B1. Supinated Bent Over Row
    B2. Sliding Lateral Lunge
    C1. Hamstring Slideouts
    C2. Deadbug

  • 30min Full Body HIIT 4

    Equipment Needed:
    - Resistance Bands

    Workout:
    A1. Good Morning to Squat
    A2. Split Squat to Single Arm Row
    A3. Curl to Press
    A4. Kneel to Squat
    A5. Shoulder Tap to Pushup
    A6. Knee Drive to See Saw Plank

  • LIFTMAS DAY 12: 14min Glutes

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    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 Bands

    Workout:
    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 6: 15min Upper Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Floor Press
    A2. Tall Kneeling Shoulder Press
    B1. Band Pull Aparts
    B2. Bent Over Row
    B3. Bicep Curls