-
31min Conditioning & Core
Equipment Needed:
- Resistance Bands
- Door AnchorWorkout:
A1. Jumping Jacks
A2. Shuffle
A3. Underhand grip row ISO hold with alternating reverse lunges
A4. Bodyweight/resisted ball slam
A5. 1/2 kneeling rotation -
37min Full Body Strength and Conditioning
Equipment Needed:
- Resistance Band
- Door AnchorWorkout:
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
Equipment Needed:
- Resistance BandsWorkout:
A1. Walking Pushup
A2. High Pull with Side Step
A3. Knee Drive with Band
A4. Banded Thrusters
A5. Front Raise ISO Hold
B1. VSit Progression
B2. Plank -
40min Full Body Conditioning + Core
Equipment Needed:
- Resistance Band
- Door AnchorWorkout:
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 Tone 1
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Lateral Walking Squats
A2. Split Squat to Single Arm Row
A3. Front Raise
A4. Tricep Kickbacks
A5. Glute Bridge
A6. Deadbug -
23min Beginner HIIT
Equipment Needed:
- Resistance BandWorkout:
A1. Bum Kicks to Reverse Run
A2. Banded Trusters
A3. Superman with Pulldown
A4. Banded Flutter Kicks
A5. Banded Woodchops -
[Level 2] B2D4 - 30min HIIT
BLOCK 2 DAY 4 of STRONGBAND LEVEL 2
Equipment needed:
- Door anchor
- Resistance BandsWorkout:
A1. Lateral Lunge to High Knee Left
A2. Band Assisted Squat Jumps
A3. Lateral Lunge to High Knee Right
A4. Loaded Beast to Mountain Climbers
A5. V Ups -
[Level 1] B2D4 - 30min HIIT
BLOCK 2 DAY 4 of STRONGBAND Level 1
Equipment needed:
- Light Resistance BandWorkout:
A1. Bum Kicks
A2. Lateral Hops
A3. Thrusters
A4. Loaded Beast to Plank
A5. Cross Body Mountain Climbers -
40min Full Body HIIT
Equipment Needed:
- Resistance Bands
- Door Anchor -
[Level 1] B1D4 - 25min HIIT
BLOCK 1 DAY 4 of STRONGBAND Level 1
No equipment needed
Workout:
A1. Jumping Jacks
A2. High Knees
A3. Wall Sit
A4. Downward Dog to Alternating Knee Drive
A5. Plank Toe Taps -
[Level 2] B1D4 - 30min HIIT
BLOCK 1 DAY 4 of STRONGBAND LEVEL 2
Equipment needed:
- Resistance BandsWorkout:
A1. Thrusters
A2. High Knees to Reverse Lunges
A3. Squat Jump Twists
A4. Downward Dog to Alternating Knee Drive
A5. V Sit Up and Overs