40min Full Body HIIT
Intermediate
•
40m
Equipment Needed:
- Resistance Bands
- Door Anchor
Up Next in Intermediate
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45min Intermediate Upper Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Bench
- Door AnchorWorkout:
A1. Bench Press
A2. Seated Shoulder Press
A3. Tricep Dip
B1. Seated Underhand Low Row
B2. Seated Upright Row
B3. Chest Supported Rear Delt Raises
C1. Kneeling Straight Arm Pulldown
C2. Kneeling Crunches -
40min Lower Body 1
Equipment Needed:
- Band Bar
- Resistance Bands
- RiserWorkout:
A1. Lateral Walks
A2. Deadlifts
B1. Tempo Front Squats
B2. Front Foot Elevated Split Squat
B3. Front Foot Elevated Split Squat Pulses
C1. Hamstring Slide Outs
C2. Glute Bridge Pulses -
45min Back Workout
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Band Pull Aparts
A2. Deadlift
B1. Lat Pulldown Single Side Emphasis
B2. 1/2 Kneeling High Bar Row
C1. Seated Wide Grip Row
C2. Bent Over Rear Delt Raise
D1. Face Pull
D2. Face Pull ISO Hold