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34min Pull 2
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
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 -
43min Lower Body 5
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Towel (optional)Workout:
A1. B Stance RDL
A2. Split Squat
A3. Standing Glute Kickback
B1. Hamstring Curl
B2. Glute Bridge Slide Outs -
31min Conditioning & Core
Equipment Needed:
- Resistance Bands
- Door AnchorWorkout:
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 -
35min Push 2
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
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 -
36min Back & Core
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
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 -
35min Upper Body 1
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
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 -
35min Anterior Focused Lower Body
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 -
37min Full Body Strength and Conditioning
Equipment Needed:
- Resistance Band
- Door AnchorWorkout:
A1. Face Pull
A2. 1/2 Kneeling Single Arm Lat Pulldown
B1. Kneel to Squat
B2. Hammer Curl
C1. Side Plank with Single Arm Row
C2. Half Burpee Walkin -
40min Full Body Conditioning + Core
Equipment Needed:
- Resistance Band
- Door AnchorWorkout:
A1. Inchworm
A2. Single Leg Deadlift
A3. Lateral A Skips
B1. Cable Front Raise to Oblique Crunch
B2. Kickthroughs
B3. Wall Sits -
26min Full Body 5
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
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 -
32min Full Body Tone 2
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
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 -
33min Full Body Metcon 1
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
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... -
29min Full Body 4
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
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... -
19min Full Body Mobility 2
Equipment Needed:
- Door Anchor
- Resistance Band -
35min Beginner Full Body
Equipment Needed:
- The Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Band Pullaparts
A2. RDL
B1. Tempo Pushups
B2. Single Arm Row
B3. Upright Row
C1. Deadbugs
C2. VSit Toe Taps -
30min Beginner Full Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Tempo Back Squat
A2. Split Squat
B1. Horizontal Chest Press
B2. Standing Back Row
B3. Standing Rotations -
16min Lower Body Banded Mobility
Equipment Needed:
- Heavy Resistance Band
- Door Anchor -
45min Lower Body Posterior Chain
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Towel/SlidersWorkout:
A1. Single Leg Deadlift
A2. Deadlift
B1. Cable Good Morning
B2. Cable Back Squat
C1. Glute Bridge
C2. Hamstring Slide Outs
D1. Calf Raises -
48min Arms & Core
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Z Press
A2. Kneeling High Bicep Curls
A3. Tricep Kickbacks
B1. Single Arm Standing Shoulder Press with Oblique Crunch
B2. Cable Bicep Curls
B3. Reverse Crunches
C1. Single Arm Reverse Grip Tricep Extension
C2. Banded Plan... -
50min Explosive Lower Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Towel or X Heavy Resistance BandWorkout
A1. Front Squats
A2. ISO Hold Squats
A3. Jump Squats
B1. Resisted Step Ups
B2. ISO Hold Lunge
B3. Static Lunge Jumps
C1. RDL with Hip Resistance
C2. Banded Sprints -
43min Pull 1
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Sumo Deadlift
B1. Single Arm Lat Pulldown
B2. 1/2 Kneeling High Bar Row
C1. Wide Grip Row
C2. Wide Grip Hammer Curl
D1. Face Pull -
20min Shoulder Mobility
-
50min Full Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- RiserWorkout:
A1. 1.5 Rep Back Squat
A2. Horizontal Chest Press
B1. Squat Hold with Row
B2. Pallof Press with Rotation
C1. Toe Elevated RDL
C2. Cable Upright Row
C3. Plank with Resisted Walkouts
D1. Band Assisted Pistol Squats
D2.... -
45min Beginner Full Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Front Squat
A2. RDL to Bent Over Row
A3. Standing Bicycles
B1. Cable Bicep Curls
B2. Bicep Curl ISO Hold with Reverse Lunges
B3. Lateral Lunge with SA Horizontal Row
C1. Single Leg Glute Bridge
C2. Deadbug