-
31min Arms & Abs
Equipment:
- Resistance BandsWorkout:
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 BandsWorkout:
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 AnchorWorkout:
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 AnchorWorkout:
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 AnchorWorkout:
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 BandsWorkout:
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 AnchorWorkout:
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/TowelWorkout:
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 BandsWorkout:
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 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 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 -
LIFTMAS DAY 2: 10min Shoulders
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Front Raise
A2. Shoulder Press
A3. Lat Raise
A4. Svend Press
A5. Y Raise
A6. Single Arm Press
A7. Upright Row -
40min Full Body HIIT
Equipment Needed:
- Resistance BandWorkout:
A1. Twist Jumps
A2. Band Pull Aparts
A3. Lateral Lunge
A4. Squat Walks
B1. Thrusters
B2. Standing Bicycle Crunches -
28min Lower Body Athletic 3
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Good Mornings
A2. Cossack Squat
A3. Kneel to Squat
B1. Lateral Resisted Skaters
B2. Standing Cable Adductions -
30min Lower Body 11
Playlist:
https://open.spotify.com/playlist/1UKsOngGadR2IdmcShyBTs?si=89f2c8c074914f1fEquipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. RDL
A2. Alternating Curtsey Lunge
B1. Sumo Squat
B2. Glute Bridge March
C1. Standing Calf Raises
C2. Pogo Jumps -
30min Upper Body 5
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Tall Kneeling Shoulder Press
A2. Banded External Shoulder Rotation
B1. Bicep Curl
B2. Upright Row
C1. Deadbug
C2. Superman with Lat Pull -
35min Upper Body 4
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Walkout to Pushup
A2. Z Press
A3. Seated Wide Grip Row
B1. Pullaparts
B2. Bicep Curl
B3. Y Raise
C1. Forearm Plank -
37min Lower Body 8
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. RDL
A2. Walking Lunge
B. Split Squat
C1. Glute Bridge
C2. Side Plank Clamshells -
39min Full Body Power 1
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- BenchWorkout:
A1. Box Squats
A2. Box Jump Squats
B1. Pushups
B2. 1/2 Kneeling Single Arm Chest Press
C1. Lateral Skaters
C2. Cable Rotations -
33min Beginner Upper Body 3
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Bent Over Row
A2. Shoulder Press
A3. Bicep Curl
B1. Face Pull
B2. Tricep Pushdown
C1. Bird Dog