Monday
Day 1: 30-15 Total Body Strength - 40 Minutes
Warm Up
New - 5 Minute Single Band Assisted Warm up - Follow Along
Workout
Alternating between 2 exercises, perform 30-seconds of work / 15-seconds of rest x 10 total set (5 per exercise) - Rest 90-Seconds and repeat the same sequence for stations 2 and 3. Choose the exercise progression that best fits your fitness level.
Station 1
Station 2
- Single Arm Push Right or Kneeling Towel Single Arm Push Right
- Single Arm Push Left or Kneeling Towel Single Arm Push Left
Station 3
Hit today's Ab Challenge Workout
Equipment Recommended
Attached Single 41” Quantum Bands
Seconds Pro Workout Link
30-15 Total Body Strength
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust rest set time
- Adjust number of sets/cycle
Tuesday
Day 2: Crunch 20 Follow Along Fat Burner - 1 - ~30 Minutes
Warm Up
Workout
Crunch 20 Attachment Free Fat Burning Workout - Follow Along Link
Workout Format
Alternate through 3 exercises doing 45-Seconds on / 15-seconds rest for 9 total sets (3 per exercises). Rest 60-Seconds and repeat same sequence for Station 2 exercises
Station 1
- Overhead Press
- Pull a part
- Stationary Runs
Station 2
- Rack Squat
- Straight leg Deadlift or Hip Extensions
- Stepovers
Hit today's Ab Challenge Workout
Equipment Recommended
Single 41” Quantum Band
Seconds Pro Workout Link
Crunch 20 - 1
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust # of work sets
- Adjust rest between between exercises or rounds
Wednesday
Day 3: 30-15 Total Body Strength - 35 Minutes
Warm Up
Workout
Alternating between 2 exercises, perform 30-seconds of work / 15-seconds of rest x 10 total set (5 per exercise) - Rest 90-Seconds and repeat the same sequence for stations 2 and 3. Choose the exercise progression that best fits your fitness level.
Station 1
Station 2
Station 3
Hit today's Ab Challenge Workout
Equipment Recommended
Attached Single 41” Quantum Bands
Seconds Pro Workout Link
30-15 Total Body Strength
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust rest set time
- Adjust number of sets/cycle
Equipment Recommended
Attached Single 41” Quantum Bands
Seconds Pro Workout Link
30-15 Total Body Strength
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust rest set time
- Adjust number of sets/cycle
Equipment Recommended
Attached Single 41” Quantum Bands
Seconds Pro Workout Link
30-15 Total Body Strength
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust rest set time
- Adjust number of sets/cycle
Equipment Recommended
Attached Single 41” Quantum Bands
Seconds Pro Workout Link
30-15 Total Body Strength
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust rest set time
- Adjust number of sets/cycle
Equipment Recommended
Attached Single 41” Quantum Bands
Seconds Pro Workout Link
30-15 Total Body Strength
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust rest set time
- Adjust number of sets/cycle
Thursday
Day 4: Crunch 20 Follow Along Fat Burner - 4 ~30 Minutes
Warm Up
5-Minute Shoulder Flossing Flow
Workout
Crunch 20 Attachment Free Fat Burning Workout - Follow Along Link
Workout Format
Alternate through 3 exercises doing 45-Seconds on / 15-seconds rest for 9 total sets (3 per exercises). Rest 60-Seconds and repeat same sequence for Station 2 exercises
Station 1
- Half Kneeling Chest Press Right
- Half Kneeling Chest Press Left
- Power Skip Variations
Station 2
- Drop Squat
- Hip Extensions
- Drop Shuffle
Hit today's Ab Challenge Workout
Equipment Recommended
Single 41” Quantum Band
A Floor Marker
Seconds Pro Workout Link
Crunch 20 - 4
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust # of work sets
- Adjust rest between between exercises or rounds
Friday
Day 5: Mobility - Ab Recovery Day - ~30 Minutes
20-Minute Follow Along Mobility Flow
Perform each movement doing 50-seconds of movement with 10-seconds to transition into the next exercise. You will complete 20 different mobility movements in this workout.
Hit today's Ab Challenge Workout
Equipment Recommended
Low Resistance 41” Quantum Band
Saturday
Day 6: Mini-Band Metcon - 30 Minutes
Workout
Alternate between 2 exercises for 8 Total Sets (4 sets per exercise) while doing 20-Seconds of Work followed by 10-Seconds Rest. Complete all 8 sets which is 1 Round. Rest 60 Seconds and repeat that same interval sequence for Rounds 2, 3 & 4 using recommended exercises.
Round 1
Round 2
Round 3
Round 4
Hit today's Ab Challenge Workout
Equipment Recommended
13” Hip Band or Dynamic Stabilizer
Seconds Pro Workout Link
Mini-Band Metcon
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust rest between exercises
- Decrease total sets per station
Sunday
Day 7: Mobility & Movement - 30 Minutes
Take some time today to mobilize your body for 20 minutes and than take a 20 minute walk.
Hit today's Ab Challenge Workout