Monday
Upper Body AMRAP - 30 Minutes
Alternate through these 6 exercises doing the indicated reps per exercise. Rest 1-minute. That is one cycle. Repeat that same sequence for 30 total minutes doing as many cycles as possible. (AMAP)
Exercises:- Squat Row (10 Reps)
- Chest Press (10 Reps)
- Bentover Row (10 Reps)
- Bentover Press (10 Reps)
- Curl (10 Reps)
- Triceps (10 Reps)
- Adjust reps per exercise
- Adjust band resistance
- Increase rest to 2-minutes
Equipment
41” Bands,
Attachment point, or
Door Anchor Utility Strap
Setup
Attached Band Setup with handles
Tuesday
Lower Body AMRAP - 30 Minutes
Alternate through these 6 exercises doing the indicated reps per exercise. Rest 1-minute. That is one cycle. Repeat that same sequence for 30 total minutes doing as many cycles as possible. (AMAP)
Exercises:- KB Swings or Ground Zero Swings - 20 Reps
- KB Alternating Side Lunge - 10 Reps/side
- KB Alternating Reverse Lunge - 10 Reps/side
- KB Low Reach Left 10 Reps
- KB Low Reach Right 10 Reps
- Skater - 20 Reps
- Use Dumbbells instead of kettlebells
- Use body-weight instead of weight
- Adjust reps per exercise
- Adjust weight or band resistance
- Change rest between cycles
Equipment
41” Bands, Kettlebell or Dumbbell
Setup
Single or linked up attached band setup
Wednesday
Week 1
Week 2
Week 3
Week 4
Week 1
5 Minute Dowel Mobility Warm up - Using a dowel instantly makes both arms work in a reciprocal manner. Adding in some lower body squat and lunge variations makes this 5-Minute Dowel Mobility a solid total body warm up.
Band Hip Mobility Warm up - Use this 5-minute band hip mobility routine prior to any lower body or cardio workout day.
Shoulder Distraction and Mobility Warm up - The Shoulder joint loves distraction which is why this 5-minute shoulder distraction and mobility warm would be a great pre-upper body workout addition.
5-Minute Bodyweight Mobility Flow Warm Up - Sometimes all you want to do prior to a workout is start moving. This 5-Minute Bodyweight Mobility Flow Warm Up requires no equipment. All you need is your body and the want to move.
5 Minute Dowel Mobility Warm up - Using a dowel instantly makes both arms work in a reciprocal manner. Adding in some lower body squat and lunge variations makes this 5-Minute Dowel Mobility a solid total body warm up.
Thursday
Upper Body Rotational AMRAP - 30 Minutes
Alternate through these 6 exercises doing the indicated reps per exercise. Rest 1-minute. That is one cycle. Repeat that same sequence for 30 total minutes doing as many cycles as possible. (AMAP)
Exercises:- Single Arm Rotational Push Right - Left (10 Reps/Side)
- Single Arm Rotational Row Right - Left (10 Reps/Side)
- Kneeling Single Arm Bentover Press Right - Left (10 Reps/Side)
- Adjust reps per exercise
- Adjust band resistance
- Change rest between cycles
Equipment
41” Bands,
Training Handles,
Door Anchor Utility Strap
Setup
Attached Band Looped In
Friday
13” Core-Hip AMRAP - 20 Minutes
Alternate through these 4 - 13” Band - Dumbbell exercises doing indicated reps per exercise. That is 1 Round. Cycle through this sequence for 20-minutes doing as many rounds as possible.
Exercises:- Elevated Mt. Climber - 20 Reps
- DB Alternating Low Reach - 20 Reps
- Elevated Plank Jack - 20 Reps
- DB Alternating Side Steps - 20 Reps
- Change weight or band resistance
- Adjust work set time
- Adjust rest between sets
- Add in a rest between cycles
Equipment
41” Bands,
13” Dynamic Stabilizer or Hip Band,
Kettlebell or Dumbbell
Setup
13” Dynamic Stabilizer or Hip Band Setup above knees.
Saturday
Attached Metabolic Follow Along Workout - 40 Minute
This is a 12-exercise follow along workout that incorporates 40-seconds of work followed by 20-seconds of rest between exercises. You will alternate through all 12 exercises before taking a 90-second rest. That completes 1 Cycle. You will do 3 total cycles. There will be modifications of exercises shown throughout the workout. Let’s Get Busy.
Exercises:- Chest Press
- Reverse Lunges Left
- Reverse Lunges Right
- Rows
- Skaters
- Bentover Press Right
- Bentover Press Left
- Pull Throughs
- Frog Jumps
- Triceps Press
- Curls
- Burpees
- Adjust band resistance
- Adjust work set time
- Adjust rest between cycles
Beginner Option
Decrease to 6 total sets/rounds
Advanced Option
Increase to Band Resistance
Equipment
41” Bands,
Attachment point, or
Door Anchor Utility Strap,
Training Handles
Setup
Attached Band Setup
Sunday
Weather is starting to get warmer out. Let’s use this day to go for a 45 minute walk. Have a great day.