Door

Door

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Door
  • 35min Upper Body

    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

  • 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 Anchor

    Workout:
    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 Anchor

    Workout:
    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 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

  • 32min Full Body Tone 2

    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

  • 33min Full Body Metcon 1

    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...

  • 29min Full Body 4

    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...

  • 19min Full Body Mobility 2

    Equipment Needed:
    - Door Anchor
    - Resistance Band

  • 35min Beginner Full Body

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

    Workout:
    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 Anchor

    Workout:
    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/Sliders

    Workout:
    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 Anchor

    Workout:
    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 Band

    Workout
    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 Workout

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

    Workout:
    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
    - Riser

    Workout:
    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 Anchor

    Workout:
    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

  • 45min Push Workout

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

    Workout:
    A1. Standing Chest Press
    A2. Chest Press to Reverse Fly
    A3. Tricep Kickbacks
    B1. Z Press
    B2. Kneeling Vertical Svend Press
    B3. Lateral Raise
    C1. Band Assisted Explosive Pushups
    C2. Kneeling Tricep Extension

  • 45min Intermediate Lower Body

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

    Workout:
    A1. Resisted Hinge
    A2. Zercher Squat
    B1. Bulgarian Split Squat
    B2. RDL
    C1. Single Leg Hip Thrust
    C2. Hip Thrust
    C3. Seated Banded Abduction

  • 45min Knee Friendly Lower Body

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

    Workout:
    A1. RDL
    B1. Terminal Knee Extension
    B2. Sissy Squat
    B3. Wall Sit
    C1. Glute Bridge
    C2. Glute Bridge Hold with Abductions
    C3. Reverse Nordic Curl

  • 40min Full Body HIIT

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

  • 40min Beginner Upper Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Bench/Elevated Surface
    - Door Anchor

    Workout:
    A1. Incline Pushups
    A2. Standing Shoulder Press
    A3. Bicep Curls
    A4. Upright Row
    B1. 1/2 Kneeling Single Arm Row
    B2. 1/2 Kneeling Pallof Press