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
Exercises:- Resisted Push-Up Variations (Regular - Hands elevated)
- Row Variation (Long Sit - Seated Low Row - Bentover Row)
- Push Press (Split Stance Front - Parallel Stance)
- Towel Curl (Single Band - Band Doubled)
- Towel Triceps (Staggered - Half Kneeling)
- Front Squat (Rack - Modified Rack)
- Scale band resistance
- Change rep speed
- Adjust rest between exercises
- Add an extra amount of rest between cycles
Equipment
41” Bands - Training Gloves - Towel
Band Setup
Attached Free Band Setup
Seconds Pro App Workout Link
Click to Download to App
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.
Exercises:- Chest Press (Staggered - Parallel - Split Squat)
- Row (Staggered - Bentover - Squat)
- Frog Jump (Alternating - Sprinter Split Jump)
- Bentover Press (Staggered - Parallel - Alternating)
- Side Lunge Right (Xover Reach - Double Arm Reach)
- Side Lunge Left (Xover Reach - Double Arm Reach)
- Scale band resistance
- Change rep speed
- Adjust rest between exercises
- Add an extra amount of rest between cycles
Equipment
41” Bands - Door Anchor Utility Strap
Setup
Attached Band Setups
Seconds Pro App Workout Link
Click to Download to App
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.
Band Hip Mobility Flow
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.
Shoulder Flossing Flow
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.
Body-Weight Mobility Flow
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.
Core Stabilization Training
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.
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.
Exercises:- 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
- Adjust reps per exercise
- Adjust band resistance
- Change rest between cycles
Equipment
41” Bands - Towel
Band Setup
Attached Band - Towel Setups - The BAR - Door Anchor Utility Strap
Seconds Pro App Workout Link
Click to Download to App
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.
Exercises: Modifications:- Adjust reps per exercise
- Adjust band resistance
- Change rest between cycles
Equipment
13” Dynamic Stabilizer or Hip Band
Band Setup
13” Dynamic Stabilizer or Hip Band Setup above knees.
Seconds Pro App Workout Link
Click to Download to App
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.
Exercises:1 Minute Continuous Cardio
1 Minute Continuous Cardio
1 Minute Continuous Cardio
Modifications:- Adjust band resistance
- Adjust work set time
- Adjust rest between cycles
Equipment
41” Bands
Band Setup
Attachment Free Band Setups
Seconds Pro App Workout Link
Click to Download to App
Sunday
Day 7 - Active Recovery
Mobility Training
Take 15 minutes to focus on mobility/flexibility training doing 1 of the following mobility flow routines.
Band Hip Mobility Flow
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.
Shoulder Flossing Flow
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.
Body-Weight Mobility Flow
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.
Core Stabilization Training
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.