Monday

Day 1 - Total Body ART + Strength 1

5 Minute Single Band Assisted Warm up - Follow Along

Station 1 - ART Circuit: Do 3 to 5 Accelerate Reps every 30-seconds. Focus on 1 rep at a time doing the Concentric Phase As Fast as possible before slowing resetting to do the next rep. Complete 10 Total Sets for a 5-minute Accelerated Rep Training session

Station 2 & 3 - Strength Circuit: Alternating between 2 exercises, perform 30-seconds of work / 30-seconds of rest x 10 total set (5 per exercise) - Rest 2-Minutes and repeat the same sequence for station 3. Choose the exercise progression that best fits your fitness level.

• Station 1 - (ART Pulling Session)

  Accelerated Rep Rowing - 5 ART Rowing Variations

• Station 2 -

  Reverse Lunge R - DB-Band Reverse Lunge

  Reverse Lunge L - DB - Band Reverse Lunge

• Station 3 -

  Single Arm Push Right - Kneeling Towel Single Arm Push R

  Single Arm Push Left - Kneeling Towel Single Arm Push L

Workout Instructions - Cycle through this 4 exercise sequence 2 times.

• 50 Straight Leg Toe Taps (25 per leg)

• 25 4 Point T-Rotation Right

• 25 4 Point T-Rotation Left

• 50 Attached Kneeling Halos (25 each direction)

Tuesday

Day 2 - Flex Workout or Mini-Band Fat Burner 1

5-Minute Band Hip Mobility

Alternate through the following 5 Exercises doing 60-seconds of work followed by 60-seconds of rest. Complete 2 Cycles for a 20 Minute Workout

Exercises

1. Alternating Low Reach
2. Alternating Arm Drop Squat
3. 2 Step Shuffle
4. Alternating Drop Step
5. Skater

Workout Instructions - Set the clock to see how long it takes you to cycle through this 4 exercise sequence 2 times. Rest as needed.

• 25 Assisted Body Saw

• 25 Assisted Side Plank Leg Raise

• 25 Assisted Side Plank Leg Raise

• 25 Assisted Pike-Shin Touch

Wednesday

Day 3: Total Body ART + Strength 2

Warm Up

5-Minute Shoulder Flossing

Station 1 - ART Circuit: Do 3 to 5 Accelerate Reps every 30-seconds. Focus on 1 rep at a time doing the Concentric Phase As Fast as possible before slowing resetting to do the next rep. Complete 10 Total Sets.

Station 2 & 3 - Strength Circuit: Alternating between 2 exercises, perform 30-seconds of work / 30-seconds of rest x 10 total set (5 per exercise) - Rest 2-Minutes and repeat the same sequence for station 3. Choose the exercise progression that best fits your fitness level.

• Station 1 - ART Pushing Session

  Accelerated Rep Push Training - 5 ART Chest Press Variations

• Station 2 - Split Squat R-L or Db-Band Split R - L

• Station 3 - Single Arm Towel Rotational Row R - L

Workout Instructions - Cycle through this 3 exercise sequence 1 time. Add a second cycle if strength allows. Focus on quality reps with limited low back rotation on exercise 1 and 3. Keep low back against the floor on exercise 2.

• 50 13” Hand to Knee Taps ( 1 touch is one rep)

• 50 13” Bicycles (1 leg equals 1 rep)

• 50 13” Hand Step Up (25 reps per side)

Thursday

Day 4 - Flex Day or Mini-Band Fat Burner 2

Assisted Lunge - Reach Warm up

Alternate through the following 5 Exercises doing 60-seconds of work followed by 60-seconds of rest. Complete 2 Cycles for a 20 Minute Workout

1. 1. Side Stepping

2. 2. Seal Jack

3. 3. Stepover

4. 4. Side Switch

5. 5. Burpee Jack

Workout Instructions - Set the clock for 30-seconds followed by 15-seconds rest. Alternate through these 4 exercises, doing 4 total cycles. I suggest a light resistance band looped through a light resistance band.

• 1. Toe Touches

• 2. Supine Knee Taps

• 3. Alternating Straight Leg Toe Taps

• 4. V-Sit Rotations

Friday

Day 5 - Total Body ART + Strength 3

5-Minute Dowel Warm up

Station 1 - ART Session: Do 3 to 5 Accelerate Reps every 30-seconds. Focus on 1 rep at a time doing the Concentric Phase As Fast as possible before slowing resetting to do the next rep. Complete 10 Total Sets.

Station 2 & 3 - Strength Circuit: Alternating between 2 exercises, perform 30-seconds of work / 30-seconds of rest x 10 total set (5 per exercise) - Rest 2-Minutes and repeat the same sequence for station 3. Choose the exercise progression that best fits your fitness level. same sequence for station 2 and 3. Choose the exercise progression that best fits your fitness level.

• Station 1 - ART Deadlift Session

  Band Deadlift Or Accelerated Rep Band-Belt Deadlift - 3 ART Band Belt Deadlift Variations

• Station 2 -

  Wall Push Press R - L

• Station 3 -

  Hammer Curl - Triceps Press

Workout Instructions - Set the clock and perform 15-seconds of work followed by 5-seconds of rest for 6 total sets one exercise at a time. Always rest 60-seconds before moving on to the next exercise. Complete all 4 exercises.

• 1. Extended Plank

• 2. Side Plank Right

• 3. Side Plank Left

• 4. Plank to Push Exchange to finish off your abs

Saturday

Day 6 - Flex Workout or Low Box Ladder Workout

Foam Rolling Series

30-Minute Low Box Cardio Interval Ladder

Alternate through 12 exercises as you work using 3 different work-rest sequences. In Round 1 you will use a 20-seconds on / 10-seconds off sequence. In Round 2 you will use a 30-seconds on / 15-seconds off sequence. In Round 3 you will use a 40-seconds on / 20-seconds off sequence. You will take 2 minutes between rounds.

Exercises Include:

1. 1. Hip Lunges
2. 2. Forward Quick Step
3. 3. Bear Crawl Hand Side Step
4. 4. Frog Jump
5. 5. Crossover Quick Step
6. 6. Running Mt Climber
7. 7. Alternating Reverse Lunge
8. 8. Side Quick Step
9. 9. Plank Jacks
10. 10. Step Overs
11. 11. Bear Crawl Hand Touches
12. 12. Burpee

Workout Instructions - Set the clock and see how long it takes to flow through these 3 exercises doing 25 reps in both directions.

• 1. Parallel Towel Rotation Right and Left

• 2. Staggered Towel Rotation Right and Left

• 3. Towel Side Flexion Right and Left

Sunday

Day 7 - Off Day

Today is your OFF-Day which means you have 3 options to choose from:

Option 1 - Do some easy mobility and take a walk

Option 2 - Spend time doing something you love doing

Option 3 - Sleep in and spend time catching up with a friend or family member

Off-days are a must in your weekly workout routine to help your body recover while helping your mind reset.

Also take 10-minutes today to plan out next week’s workout plan. Workout planning is another way to gain Fitness Independence.