Monday

Day 1 - Total Body Attachment Free - 30 Minutes

Alternate through the following 6 exercises, doing 60-seconds of work followed by 30-sec of rest/transition. Completing all 6 exercises with a 2-minute rest completes one cycle. Complete 3 total cycles

1. Resisted Push-Up Variations (Regular - Hands elevated)
2. Row Variation (Long Sit - Seated Low Row - Bentover Row)
3. Push Press (Split Stance Front - Parallel Stance)
4. Towel Curl (Single Band - Band Doubled)
5. Towel Triceps (Staggered - Half Kneeling)
6. Front Squat (Rack - Modified Rack)

Workout Demo Video

• Scale band resistance
• Change rep speed
• Adjust rest between exercises
• Add an extra amount of rest between cycles

Tuesday

Day 2 - Total Body Attached - 30 Minutes

Alternate through the following 6 exercises doing 60-seconds of work followed by 30-sec of rest/transition. Completing all 6 exercises with a 2-minute rest completes one cycle. Complete 3 total cycles.

1. Chest Press (Staggered - Parallel - Split Squat)
2. Row (Staggered - Bentover - Squat)
3. Frog Jump (Alternating - Sprinter Split Jump)
4. Bentover Press (Staggered - Parallel - Alternating)
5. Side Lunge Right (Xover Reach - Double Arm Reach)
6. Side Lunge Left (Xover Reach - Double Arm Reach)

Workout Demo Video

• Scale band resistance
• Change rep speed
• Adjust rest between exercises
• Add an extra amount of rest between cycles

Wednesday

Day 3 - 30-Minute Mobility - Core Stabilization

Mobility Training

Take 15 minutes to focus on mobility/flexibility training doing 1 of the following mobility flow routines.

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.

Flow Through all 8 Movements (4 on each side) doing 50-seconds on / 10-seconds to transition. Repeat this sequence the same way or place yourself in a split stance to increase lower body activation.

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.

After completing mobility training, pick 4 of the following 8 Trunk Stabilization Exercises and do 60-Seconds of work followed by 60-seconds of rest x 8 total sets (2 per exercise). Feel free to go with trunk assisted variations or choose other exercises that you can complete successfully.

1. Assisted Body Hollow Raises
2. V-Sit Pull a Part
3. Split Squat Halos
4. Hip Drops (This is 2 exercises)
5. Knee Taps
6. Alternating Side Crawls
7. 3 Point Wall Touches
8. Foot Loaded Mt Climbers

Thursday

Day 4 - Upper Body Attached - 30 Minutes

Alternate through the following 6 exercises doing 60-seconds of work followed by 30-sec of rest/transition. Completing all 6 exercises with a 2-minute rest completes one cycle. Complete 3 total cycles.

• Towel Rotational Incline Chest Press Right
• Towel Rotational Incline Chest Press Left
• Towel Single Arm Hose Pull Right
• Towel Single Arm Hose Pull Left
• Towel Curl or Single Band Curl or Towel Iso Curl
• Towel Drop Step Triceps Press

Workout Demo Video

• Adjust reps per exercise
• Adjust band resistance
• Change rest between cycles

Friday

Day 5 - Cardio Athletics - 30 Minutes

Alternate through the following 5 exercises doing 30-sec of work followed by 30-sec of rest/transition. This is one cycle. Repeat 4 total cycles.

• Alternating Shuffle
• Forward Crawl
• Alternating Stepover
• Alternating Side Crawl
• Forward Skater

Workout Demo Video

• Adjust reps per exercise
• Adjust band resistance
• Change rest between cycles

Saturday

Day 6 - Cardio-Strength Chaos - 42 Minute

Perform 1-minute of continuous cardio followed by a 30-second rest before completing 3 strength exercises doing 30-sec of work and 30-sec rest. Repeat this sequence completing the entire workout as laid out below. Completing all 12 sets is 1 - 14 Minute cycle. Complete 3 total cycles.

1 Minute Continuous Cardio

• Squat Chest Press
• Side Step Pull a Part
• Step and Press

1 Minute Continuous Cardio

• Reverse Lunge Right
• Reverse Lunge Left
• SL Deadlifts

1 Minute Continuous Cardio

• Side Plank Right
• Side Plank Left
• Elevated Running Mt Climber

Workout Demo Video

• Adjust band resistance
• Adjust work set time
• Adjust rest between cycles

Sunday

Day 7 - Active Recovery

Mobility Training

Take 15 minutes to focus on mobility/flexibility training doing 1 of the following mobility flow routines.

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.

Flow Through all 8 Movements (4 on each side) doing 50-seconds on / 10-seconds to transition. Repeat this sequence the same way or place yourself in a split stance to increase lower body activation.

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.

After completing mobility training, pick 4 of the following 8 Trunk Stabilization Exercises and do 60-Seconds of work followed by 60-seconds of rest x 8 total sets (2 per exercise). Feel free to go with trunk assisted variations or choose other exercises that you can complete successfully.