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Uplifted Challenge

Uplifted Challenge

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Uplifted Challenge
  • START HERE: Uplifted Challenge Guide
    START HERE: Uplifted Challenge Guide
    1.67 MB

    START HERE: Uplifted Challenge Guide

    1.67 MB

  • Phase 3: 40min Lower Body
    40:07
    Phase 3: 40min Lower Body

    Phase 3: 40min Lower Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Bench

    Workout:
    A1. Back Squat
    A2. RDL
    B1. Rear Foot Elevated Split Squat
    B2. Reverse Glute Hyperextension
    C1. Glute Bridge
    C2. Side Lying Leg Lift
    D1. Wall Sit

  • Phase 3: Upper Body
    33:37
    Phase 3: Upper Body

    Phase 3: Upper Body

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

    Workout:
    A1. Lat Pulldown
    A2. Upright Row
    B1. 1/2 Kneeling Single Arm Cable Chest Press
    B2. Tricep Kickbacks
    C1. Bicep 21's
    D1. Pushups

  • Phase 3: 36min Combo
    37:12
    Phase 3: 36min Combo

    Phase 3: 36min Combo

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    - 10 minutes Cardio
    - 10 minutes Core
    - 10 minutes Full Body Mobility

  • Phase 3: 36min Full Body
    37:10
    Phase 3: 36min Full Body

    Phase 3: 36min Full Body

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

    Workout:
    A1. Tall Kneeling Shoulder Press
    A2. "Quad Burners"
    B1. Reverse Lunge w Bicep Hold
    B2. Supinated Cable Row
    B3. Cable Front Raise
    C1. Hamstring Curl
    C2. Glute Kickback

  • Phase 2: 38min Upper Body
    38:36
    Phase 2: 38min Upper Body

    Phase 2: 38min Upper Body

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

    Workout:
    A1. Overhead Press
    A2. Bent Over Row
    B1. Horizontal Chest Press
    B2. Pallof Press to Standing Cable Rotation
    C1. Cable High Row
    C2. Cable Bicep Curl
    D1. Pushup

  • Phase 2: 33min Lower Body
    33:32
    Phase 2: 33min Lower Body

    Phase 2: 33min Lower Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Zercher Squat
    A2. B Stance RDL
    B1. Split Squat
    B2. Bodyweight Split Squat
    C1. Wall Sit

  • Phase 2: 38min Combo
    38:09
    Phase 2: 38min Combo

    Phase 2: 38min Combo

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    - 10 minutes Bodyweight Cardio
    - 10 minutes Core
    - 10 minutes Mobility

  • Phase 2: 34min Full Body
    34:55
    Phase 2: 34min Full Body

    Phase 2: 34min Full Body

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

    Workout:
    A1. Inchworm
    A2. Sumo Squat
    B1. Single Arm Lat Pulldown
    B2. Hammer Curl
    C1. Assisted Single Leg Squats
    C2. Overhead Tricep Extension

  • Phase 1: 36min Combo
    37:14
    Phase 1: 36min Combo

    Phase 1: 36min Combo

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    - 10 minutes Bodyweight Cardio
    - 10 minutes Resisted Core
    - 10 minutes Mobility

  • Phase 1: 30min Lower Body
    31:09
    Phase 1: 30min Lower Body

    Phase 1: 30min Lower Body

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

    Workout:
    A1. Front Squat
    A2. RDL
    B1. TKE Split Squat
    B2. Horizontal Hip Thrust
    C1. Wall Sit

  • Phase 1: 35min Upper Body
    35:47
    Phase 1: 35min Upper Body

    Phase 1: 35min Upper Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Floor Press
    A2. Seated Underhand Grip Row
    B1. 1/2 Kneeling Overhead Press
    B2. Band Pull Apart
    C1. Bicep Curl
    C2. Upright Row
    D1. Pushups

  • Phase 1: 36min Full Body
    36:53
    Phase 1: 36min Full Body

    Phase 1: 36min Full Body

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

    Workout:
    A1. Lateral Walk
    A2. Sumo Squat
    A3. Curl to Press
    B1. Single Leg Deadlift to High Knee
    C1. Straight Arm Pulldown
    C2. Tricep Pushdown

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