Door

Door

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Door
  • 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

  • 27min HIIT & Core

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Thursters
    A2. Walking Burpee
    A3. Walking Bear Hold
    A4. Deadbug
    B1. Standing Rotations
    B2. Lateral Resisted Reverse Lunge to High Knee
    B3. Banded Sprints

  • 30min Arms & Core

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

    Workout:
    A1. Z Press
    A2. Elevated Bicep Curls
    A3. Tricep Kickback
    B1. Single Arm Cable Bicep Curl
    B2. Low to High Woodchop
    C. Core Finisher

  • 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

  • 38min Pull 3

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

    Workout:
    A1. Underhand Lat Pulldown
    A2. Wide Grip Bent Over Row
    A3. Alternating Single Arm Bicep Curl
    B1. 1/2 Kneeling Single Arm Row
    B2. Barbell Bicep Curl
    C1. Cable Pullover
    C2. Face Pull

  • 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

  • 40min Full Body 11

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

    Workout:
    A1. Eccentric Pushup
    A2. Zercher Squats
    B1. Reverse Lunge with ISO Bicep Curl
    B2. Single Arm Cable Row
    B3. Cable Front Raise
    C1. Tricep Pushdown
    C2. Cable Crunch
    C3. Wall Sit

  • 37min Glutes & Core

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Kneeling Hip Thrust
    A2. 1.2 Kneeling Woodchop
    A3. Glute Kickback
    B1. Glute Bridge
    B2. Cook Hip Lift
    B3. Single Side Crunch
    C1. Seated Abductions
    C2. V Sits
    C3. Reverse Hyperextension Pulses

  • 32min Full Body 9

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Deadlift
    A2. Overhead Press
    A3. Single Arm Cable Row
    A4. Cable Bicep Curls
    A5. Hamstring Curl
    A6. Glute Bridge

  • 40min Back & Biceps 2

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

    Workout:
    A1. Wide Grip Bent Over Row
    A2. Bicep Curls
    B1. Single Arm Lat Pulldown
    B2. Straight Arm Lat Pulldown
    C1. Cable Supinated Bent Over Row
    C2. Cable Hammer Curl
    D1. Bicep 21's

  • 38min Lower Body Athletic 4

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Back Squat
    A2. Walking B Stance Squat
    B1. Reverse Lunge
    B2. Split Squat Pulse
    C1. Romanian Deadlift
    C2. Alternating Curtsey Lunge
    C3. Skaters
    D1. Banded Sprints
    D2. Resisted March

  • 35min Full Body 8

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

    Workout:
    A1. Deadlift
    A2. Overhead Press
    B1. Standing Chest Press
    B2. Squat Hold with Row
    B3. Elevated Bicep Curl
    C1. 1/2 Kneeling Rotations
    D1. Hollow Hold

  • 11min Core Finisher

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Situps
    A2. Toe Taps
    A3. Overhead Band Situps
    A4. 1/2 Kneeling Banded Rotations
    A5. Resisted Bear Crawl
    A6. Lateral Resisted Forearm Plank
    A7. Cross Body Mountain Climbers
    A8. Deadbug

  • 24min Lower Body 14

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Suitcase Squat
    A2. Alternating Leg Lifts
    B1. Split Squat
    B2. B Stance RDL
    C1. Glute Bridge

  • LIFTMAS DAY 8: 10min Band Core

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Assisted V-Ups
    A2. Tall Kneeling Pallof Press to Rotation
    A3. Lateral Resisted Forearm Plank
    A4. Reverse Crunches

  • 45min Upper Body 7

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

    Workout:
    A1. Shoulder Press
    A2. 1/2 Kneeling Single Arm Row
    B1. Hammer Curl
    B2. Upright Row
    C1. Bird Dog
    C2. Superman
    C3. Hollow Hold

  • 45min Full Body 7

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

    Workout:
    A1. Inchworm
    A2. Deadlift
    B1. Lateral Lunge with Single Arm Row
    B2. Kneeling Rotation to Front Raise
    C1. Walking B Stance Squat

  • 35min Lower Body 13

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

    Workout:
    A1. Sumo Squat
    A2. Reverse Lunge
    B1. Heel Elevated Front Squat
    B2. Heel Elevated Bodyweight Front Squat
    C1. Kneeling Hip Thrust
    C2. Kneel to Squat

  • 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

  • 26min Lower Body Athletic 2

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

    Workout:
    A1. Front Squat
    A2. Jump Squats
    B1. Single Leg Hamstring Curl
    B2. High Plank with Resisted High Knee

  • 26min Upper Body 6

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

    Workout:
    A1. Lat Pulldown
    A2. Tall Kneeling Shoulder Press
    A3. Face Pull
    B. 1/2 Kneeling Low to High Woodchops

  • 30min Lower Body Athletic 1

    Playlist:
    https://open.spotify.com/playlist/5E1CEjx83BbmYiBjUFq0I8?si=ebf73c4223904e8a

    Equipment Needed:
    - Band Bar (optional)
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Zercher Squat
    A2. Resisted Band Backward Jump Squats
    A3. Lateral Banded Lunge to Knee Drive
    A4. Reverse Crunches

  • 34min Full Body Power 4

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

    Workout:
    A. Thrusters
    B1. Zercher Reverse Lunges
    B2. Power Reverse Lunges
    C1. Assisted Single Leg Squats
    C2. Assisted Jump Squats
    C3. Assisted Explosive Pushups

  • 32min Full Body Power 3

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

    Workout:
    A1. Standing Power Chest Press
    A2. Squat Thrusters
    B1. Deadlift
    B2. Jump Squats
    C1. Banded Sprints
    C2. Standing Overhead Marches