Intermediate

Intermediate

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Intermediate
  • 20min Full Body HIIT 5

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Upright Row with Step Out
    A2. Resisted Reverse Lunge
    A3. Jab Cross
    A4. Jump Squats
    A5. Mountain Climbers

  • 23min Core Strength & Stability

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

    Workout:
    A1. Standing March L
    A2. Resisted Rear Delt Raises
    A3. Standing March R
    A4. Resisted Crunch
    A5. Pike Leg Lifts
    A6. Straight Leg Overhead Crunch
    A7. Russian Twists
    A8. Resisted Bear Crawl
    A9. Deadbug Variation
    A10. Deadb...

  • 42min Full Body 13

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Bench/Couch

    Workout:
    A1. Good morning
    A2. Single Arm Row
    A3. Hip Thrust
    B1. Seated Overhead Press
    B2. Step Ups
    B3. Overhead Tricep Extension
    C1. Elevated Pushup
    C2. Reverse Plank with Knee Drive

  • 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

  • 40min Glutes Focused 5

    Equipment:
    - Band Bar
    - Resistance Bands
    - Bench

    Workout:
    A1. Seated Abductions
    A2. Assisted Single Leg Deadlift
    B1. Hip Thrust
    B2. Bodyweight Pulses
    C1. Step Ups
    D1. Glute Kickbacks

  • 38min Lower Body Strength & Conditioning

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Deadlift
    A2. Jump Rope
    B1. Split Squat
    B2. Lateral Lunge (optional high knee)
    C1. Good Mornings
    C2. A Skips

  • 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

  • 40min Push 5

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Bench/Chair

    Workout:
    A1. Bench Press
    A2. Seated Shoulder Press
    A3. Tricep Extension
    B1. Single Arm Arnold Press
    B2. Tricep Dips
    C1. Lateral Raise
    C2. Plate Press

  • 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

  • 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

  • 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