Beginner

Beginner

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Beginner
  • 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

  • LIFTMAS DAY 5: 8min HIIT

    Equipment Needed:
    - Resistance Band

    Workout:
    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 Band

    Workout:
    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 Bands

    Workout:
    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 Band

    Workout:
    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 Anchor

    Workout:
    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=89f2c8c074914f1f

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    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 Bands

    Workout:
    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 Bands

    Workout:
    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 Bands

    Workout:
    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
    - Bench

    Workout:
    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 Anchor

    Workout:
    A1. Bent Over Row
    A2. Shoulder Press
    A3. Bicep Curl
    B1. Face Pull
    B2. Tricep Pushdown
    C1. Bird Dog