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38min Lower Body Strength & Conditioning
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Deadlift
A2. Jump Rope
B1. Split Squat
B2. Lateral Lunge (optional high knee)
C1. Good Mornings
C2. A Skips -
22min Beginner Full Body
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. RDL
A2. Bent Over Row
A3. Front Squat
A4. Shoulder Press
A5. Bicep Curls
A6. Standing March -
30min Full Body Strength & Cardio 2
Equipment Needed:
- Resistance BandsWorkout:
A1. Front Squat
A2. Squat to Calf Raise
A3. Overhead Press
A4. Thrusters
A5. RDL
A6. Pendulum Lunges
A7. Bent Over Row
A8. Resisted Step Jack
A9. Bicep Curl
A10. High Lunge to High Knee -
36min Full Body 10
Equipment Needed:
- Band Bar
- Resistance Bands
- Sliders/TowelWorkout:
A1. 1/2 Kneeling Shoulder Press
A2. Single Leg Deadlift
B1. Supinated Bent Over Row
B2. Sliding Lateral Lunge
C1. Hamstring Slideouts
C2. Deadbug -
30min Full Body HIIT 4
Equipment Needed:
- Resistance BandsWorkout:
A1. Good Morning to Squat
A2. Split Squat to Single Arm Row
A3. Curl to Press
A4. Kneel to Squat
A5. Shoulder Tap to Pushup
A6. Knee Drive to See Saw Plank -
LIFTMAS DAY 12: 14min Glutes
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Glute Bridge
A2. Glute Bridge Marches
A3. Inner Thigh Leg Lift
A4. Side Plank with Leg Lift
A5. Resisted Tabletop Leg Press -
LIFTMAS DAY 11: 10min Cardio
No Equipment Needed
Workout:
A1. Bodyweight Med Ball Slam
A2. Footwork
A3. Squat to Standing Bicycle Crunch
A4. Lateral Leg Lift
A5. Skaters
A6. Pendulum Lunge
A7. Walking Burpee
A8. Crab Toe Touch
A9. Sprinters Crunch -
LIFTMAS DAY 9: 10min Arms
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Shoulder Press
A2. Bicep Curl with Extension
A3. Tricep Kickbacks
A4. Single Arm Front to Lateral Raise
A5. Narrow to Wide Hammer Curl
A6. Horizontal Tricep Extension
A7. External Shoulder Rotation
A8. Steering Wheel
A9. Jab & Cross -
LIFTMAS DAY 7: 10min Lower Body
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Front Squat
A2. Bodyweight Squat to Calf Raise
A3. Squat Hold
A4. Front Loaded Reverse Lunge
A5. Split Squat Pulse
A6. Reverse Lunge to Single Leg Deadlift
A7. Calf Raises -
LIFTMAS DAY 6: 15min Upper Body
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Floor Press
A2. Tall Kneeling Shoulder Press
B1. Band Pull Aparts
B2. Bent Over Row
B3. Bicep Curls -
LIFTMAS DAY 3: 8min Core
Equipment Needed:
- Resistance BandWorkout:
A1. Jack Knife
A2. Russian Twist
A3. Scissor Kicks
A4. Oblique Crunch
A5. Bear Hold
A6. Plank to Toe Touch -
LIFTMAS DAY 2: 10min Shoulders
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Front Raise
A2. Shoulder Press
A3. Lat Raise
A4. Svend Press
A5. Y Raise
A6. Single Arm Press
A7. Upright Row -
40min Full Body HIIT
Equipment Needed:
- Resistance BandWorkout:
A1. Twist Jumps
A2. Band Pull Aparts
A3. Lateral Lunge
A4. Squat Walks
B1. Thrusters
B2. Standing Bicycle Crunches -
30min Lower Body 12
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Tempo Front Squat
A2. B Stance RDL
A3. Glute Bridge
B. Side Plank Clamshell -
30min Lower Body 11
Playlist:
https://open.spotify.com/playlist/1UKsOngGadR2IdmcShyBTs?si=89f2c8c074914f1fEquipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. RDL
A2. Alternating Curtsey Lunge
B1. Sumo Squat
B2. Glute Bridge March
C1. Standing Calf Raises
C2. Pogo Jumps -
30min Upper Body 5
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Tall Kneeling Shoulder Press
A2. Banded External Shoulder Rotation
B1. Bicep Curl
B2. Upright Row
C1. Deadbug
C2. Superman with Lat Pull -
35min Upper Body 4
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Walkout to Pushup
A2. Z Press
A3. Seated Wide Grip Row
B1. Pullaparts
B2. Bicep Curl
B3. Y Raise
C1. Forearm Plank -
37min Lower Body 8
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. RDL
A2. Walking Lunge
B. Split Squat
C1. Glute Bridge
C2. Side Plank Clamshells -
28min Conditioning & Core
Equipment Needed:
- Resistance Band (optional)Workout:
A1. Light Jog
A2. Standing Bicycle Crunches
A3. Jumping Jacks
A4. Standing Core Stabilizer
A5. Standing Kicks
A6. Punches to Squat
A7. Power Squat Jump
A8. Straight Leg Situp
A9. Reverse Crunches
A10. Heel Touches
A11. Scissor Kicks
A12. Pl... -
33min Push 3
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Floor Press
A2. Z Press
B1. Vertical Svend Press
B2. Standing Tricep Extension
C1. Bird Dog
C2. Saw Plank -
38min Lower Body 4
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Banded Lateral Walk
A2. Sumo Squat
A3. Kneel to Stand
B1. RDL
B2. Alternating Curtsey Lunge
C1. Glute Bridge
C2. Hamstring Walkout
C3. Glute Bridge March -
40min Legs & Core
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. B Stance RDL
A2. Pendulum Lunges
A3. Jump Lunge Variation
B1. Glute Bridge Pulses
B2. Banded Russian Twists
B3. Leg Lifts -
33min Upper Body Strength & HIIT
Equipment Needed:
- Band Bar
- Resistance BandsWorkout
A1. Floor Press
A2. Single Arm Bent Over Row with ISO Hold
A3. Upright Row
A4. Tempo Bicep Curl
B1. Jumping Jacks
B2. Squat Variation
C1. Plank Jack Variation
C2. Plank Side Dips -
37min Upper Body 2
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Bent Over Row
A2. Barbell Drag Curl
A3. Tricep Kickbacks
B1. Standing Shoulder Press
B2. Lateral Raise
C1. Pushup/Plank