Monday

Chest & Back Workout - 30 Minutes

Alternate through 2 exercises doing 30-seconds of work / 30-seconds of rest for 8 total sets (4 per exercise). Rest 2-minutes and repeat that same sequence for Rounds 2 and 3 using new exercises.

Exercises:
Round 1: Round 2: Round 3:

Monday

Chest and Back Workout - 32 Minutes

Alternate through these 2 exercises doing 40-sec of work / 20-sec of rest per exercise for 8 total sets (4 per exercise). Rest 2-minutes after completing 8 sets and Repeat the same sequence for station 2 and 3.

Exercises: Station 1: Station 2: Station 3: Station 4:

Beginner Option
Decrease to 6 sets/round

Advanced Option
Increase band resistance

Equipment
41” Bands, Attachment point or Door, Anchor Utility Strap

Setup
Attached Band Setup
Attachment Free Setup

Beginner Option
Do 30-sec work / 30-sec rest

Advanced Option
Do 50-sec work / 10-sec rest

Equipment
41” Bands Training Handles Door Anchor Utility Strap BAR

Setup
Bilateral Attached Band Setup