BANDZ &; BODYWEIGHT: All-Star Edition

WARMUP: 5 SETS

Band Stiff Arm Pullovers: 30 reps Band Press: 30 reps

PUMP-SET CHEST: 5 SETS

Medium Grip Pushups: To Failure

BAND ANCHORED FROM TOP: Band Flys High: 15 reps Band Flys Middle: 15 reps Band Flys Low: 15 reps

PUMP-SET BACK: 5 SETS

Pull-ups: To Failure or Band Pulldowns: 25 reps Rear Delt Band Flys High: 15 reps Rear Delt Band Flys Middle: 15 reps Rear Delt Band Flys Low: 15 reps

5 SETS

Plank: 1 minute Crunches: 1 minute or 20 Wheels

CONDITIONING: WALKING LUNGES

400 meters or 12-15 minutes 800 meters of 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

CORE WARMUP

Time Frame Training

Weighted Crunches: Max reps in 3 minutes Plank: 3 minutes Supermans: Max reps in 3 minutes

GERMAN VOLUME TRAINING

Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets

Bodyweight Squats: 10-20 reps Band Stiff Leg Deadlifts: 10-20 reps

REP PROGRESSION: 3 SETS

2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps

Stationary Lunges Weighted Front Back

DOUBLE REP LADDER

Descending Rep Ladder: 20-1 (20-20 19-19 18-18 etc.)

Deep Squat - Heels Elevated Hamstring Band Curls

CORE FINISHER

Time Frame Training

Weighted Crunches: Max reps in 3 minutes Planks: 3 minutes

Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest Supermans: Max reps in 3 minutes

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)

ELEVATED CORE WARMUP: 15 MINUTES

Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps in 3 minute Bodyweight Stiff Leg Deadlifts / Good Mornings: Max reps in 4 minutes Supermans: Max reps 3 minutes

500 REPS

Incline Band Press: 25 reps Band Press: 25 reps Band Fly: 25 reps Push-ups: 25 reps

5 Sets

500 REPS

Bodyweight Rows: 25 reps Double Arm Band Rows - Overhand: 25 reps Band Stiff Arm Pullovers: 25 reps Band Pulldowns: 25 reps

5 Sets

EXTRA AB & LOW BACK: 3 SETS

Full Sit-up Isometric: 1/2 way down To Failure Bridge Hold: To Failure

CORE: TIME FRAME TRAINING

Stick Twists: 3 minutes Advanced: GVT Ab Wheels - 10 sets of 10 with 10 seconds rest Supermans: Max reps in 3 minutes

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

EVENING WORKOUT: ARMS/SHOULDERS

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

CORE WARMUP

Time Frame Training

Weighted Crunches: Max reps in 3 minutes Plank: 3 minutes Supermans: Max reps in 3 minutes

GERMAN VOLUME TRAINING

Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets

Upright Band Rows: 10-20 reps Hammer Curls: 10-20 reps Overhead Band Extension (bottom anchor): 10-20 reps

REP PROGRESSION: 3 SETS

3-Way Rep Progression   1-1-1 2-2-2 3-3-3 to 5/6 reps

Band Skulls Band Elbow Out Press Band Elbow Out Ear Press

REP LADDER

Bicep & Triceps Descending Rep Ladder: 20-1 (20-20 19-19 18-18 etc.)

Forehead Band Curls Band Pushdowns

CORE FINISHER

Time Frame Training

Weighted Crunches: Max reps in 3 minutes Planks: 3 minutes

Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest Supermans: Max reps in 3 minutes

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)