DB SHRED 18.5 &; Bands &; Bodyweight TWO

WARMUP: 3-5 SETS (ALL SUPPORTING STRUCTURES)

Band Face Pulls: 30 reps (Upper Back)

Band Stiff Leg Deadlifts: 20 reps (Lower Back, Hamstrings)

Hand Plank: 30 seconds (Core Abs, Lower Back)

Crunches - Legs Up: 30 reps (AB Game)

PUMP-SET: 5 SETS

Push-ups close: 5 reps Push-ups regular: 5 reps Push-ups wide: 5 reps Band Flys: 25 reps *No Rest Between

Band Pull Apart: 30 reps between each superset

PUMP-SET: 5 SETS

Banded Single-Arm Row: Right: 15 reps w/ squeeze Banded Single-Arm Row: Left: 15 reps w/ squeeze Double Arm Band Rows: 30 reps Stiff Arm Pulldowns: 20 reps

3-5 SETS

Banded Reverse Crunches: 25 reps Russian Twists: 25 reps Full Sit-ups: 25 reps

CONDITIONING: WALKING LUNGES

400 meters or 12-15 minutes 800 meters or 25-30 minutes

WARMUP: 5 SETS - WOW GET READY

Band Pushdown ISO Hold: 30 seconds Band Pushdown: 30 reps Band Face Curl ISO Hold: 30 seconds Band Face Curl: 30 reps Band Face Pulls ISO Hold: 30 seconds Band Face Pulls -30 reps

PUMP-SET: 5 SETS

Single Band Overhead Tricep Extensions (bottom anchor): 10 reps each arm

Double Band Overhead Tricep Extensions (bottom anchor): 20 reps

Single Band Hammer Bicep Curls (bottom anchor): 10-15 reps

Double Band Hammer Bicep Curls (bottom anchor): 20 reps

PUMP-SET: 5 SETS

Single Band Concentration Curls: 15-25 reps Bench Dips (weighted if possible): 20 reps

PUMP-SET: 5 SETS

Band Lateral Raise: 10 reps Band Lateral Raise Hold: 20 seconds Band Front Raise: 10 reps Band Front Raise Hold: 20 seconds

3-5 SETS

Flutterkicks: 25 reps Russian Twists: 25 reps Crunches: 25 reps

CONDITIONING: WALKING LUNGES

400 meters or 12-15 minutes 800 meters or 25-30 minutesa

WARMUP: 5 SETS

Bodyweight Squats: 20 reps Bodyweight Squat Hold: 30 seconds Lunge Hold: 30 seconds per side

PUMP-SET: 5 SETS FRIED HAMSTRING & EGGS

Single Band Hamstring Curls Seated: 30 reps *Both sides

Single Band Hamstring Curls Facedown: 30 reps *Both sides

PUMP-SET: 5 SETS

Step-ups: 10 reps per leg (5 second lower on all reps) Box Jumps: 10 reps

3-5 SETS

Banded Reverse Crunches: 25 reps Russian Twists: 25 reps Full Sit-ups: 25 reps

CONDITIONING: WALKING LUNGES

400 meters or 12-15 minutes 800 meters or 25-30 minutes

WARMUP: 5 SETS

Band T’s: 20 reps Band Arrows: 20 reps Band Face Pulls: 20 reps

PUMP-SET GIANT CIRCUIT: 5 SETS

Band Pull Aparts - Palms Up: 20 reps

Wide Grip Push-ups: To Failure

Band Press High Incline: 20 reps

Band Pull Aparts - Palms Down: 20 reps

Wide Grip Pushups: To Failure

Band Press Middle Flat: 20 reps

Band Pull Aparts - Across Body: 20 reps

Wide Grip Push-ups: To Failure

Band Press Decline: 20 reps

Band Pull Aparts - Across Body: 20 reps

PUMP ON TOP THE PUMP: 5 SETS, NON-STOP

Band Flys: 25 reps Seated Band Rows: 25 reps

3-5 SETS

Banded Reverse Crunches: 25 reps Russian Twists: 25 reps Full Sit-ups: 25 reps

CONDITIONING: WALKING LUNGES

400 meters or 12-15 minutes 800 meters or 25-30 minutes

BAND ARM GAUNTLET OF HUGENESS

REPS: 30 TRICEPS - 20 BICEPS - 20 SHOULDERS

Band Pushdown: 30 reps

Band Face Curl: 20 reps

Band Face Pulls: 30 reps

Band Tricep Kickback - Right: 30 reps

Band Tricep Kickback - Left: 30 reps

Bench Dips: 20 reps

Double Arm Band Hammer Curls: 20 reps

Single Arm Twist Curls: 20 reps

Lateral Raise Single or Double Arm: 20 reps

*8 SETS - 1 MINUTE REST AFTER EACH SET

3-5 SETS

Banded Reverse Crunches: 25 reps Russian Twists: 25 reps Full Sit-ups: 25 reps

CONDITIONING: WALKING LUNGES

400 meters or 12-15 minutes 800 meters or 25-30 minutes

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters