DB SHRED 24.5 &; Bandz &; Bodyweight FIVE

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

RECORD NUMBER PUSH-UPS CONTEST

Depends on level for the number Set a number & time it. Then beat it each week.

Example 50-250 reps takes 14 minutes for Week 1 Get it in 13:50 Week two & etc.

PULL-UPS IF AVAILABLE OR BODYWEIGHT ROWS OR BAND PULLDOWNS

Max reps in 3 minutes Beat each of the next 3 weeks after Set a number & smash it

5x25 WORK

Band Press Band Fly Lower Anchor Band Fly

Then rest 30 seconds after all 3 exercises

5x25 WORK

ISO 1-Arm Band Rows (hold one & pump the other) Standing Band Arrows

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: XTRA WORKOUT SHOULDER & ARM GAUNTLET

5 Exercises, 5 Rounds

Round One: 30 reps Round Two: 20 reps Round Three: 10 reps Round Four: 20 reps Rounds Five: 30 reps

Bench Dips ISO Bicep Curls Face Down Shoulder Press & Around the Worlds (both) Bodyweight Skulls Single Arm Biceps Isometrics

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

XTRA CHEST & BACK ISOMETRIC WARMUP

Push-up Holds (1/2 way down): 3 minutes, take as many breaks as needed Pull-ups or Bodyweight Rows: 3 minutes all the way up, take as many breaks as needed

5 SETS

Regular & Isometric Curls Band Bicep Curls: 20 reps Band Bicep Curls (90 Degree ISO): 1 minute

5 SETS

Regular & Isometric Triceps

Band Pushdowns or Skullcrushers: 20 reps Band Pushdowns or Skullcrusher Holds: 1 minute

5 SETS

Regular & Isometric Shoulders  

Band Military Press: 20 reps Overhead Band Lock-out Active Shoulders: 1 minute

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

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

ISOMETRIC SQUATS

3 sets, 1 minute each

Regular Wall Sit Knees Over Toes

Then 1 minute rest

TIME FRAME TRAINING

Body Squats: Max reps in 3 minutes Then: Bodyweight Stiff Leg Deadlifts / Good Mornings: Max reps in 4 minutes

ISOMETRIC TILL FAILURE LUNGE

Failure each side Keep track to beat each week

HIPS: 2-3 SETS

Fire Hydrant - Regular: 25 reps Fire Hydrant Circles - One Way: 25 reps Fire Hydrant Circles - The Other Way: 25 reps

CALF RAISES

Standing: 1x100 reps Seated: 1x100 reps

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: ARMZ & SHOULDERS

WARMUP: 5 SETS

Band Pushdowns: 30 reps Band Face Curls: 30 reps Band Face Pulls: 30 reps

PUMP-SET TRICEPS: 5 SETS 

Band Overhead Extensions: 30 reps (bottom anchor) Band Single Overhand Extensions: 20 reps Isometric Band Lockout: 30 seconds

PUMP-SET BICEPS: 5 SETS

3-Way Band Curls (bottom anchor) Inside/Straight/Turned out: 20/20/20 reps

PUMP-SET SHOULDERS: 5 SETS 

Lateral Raises: 25 reps Frontals: 25 reps Military Press: 25 reps

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

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

ARM GAUNTLET 4.0

4 Exercises, 5 Rounds

Round One: 100 rep explosion Round Two: 28 Method Round Three: 33 reps Round Four: 12 reps slow up & down Rounds Five: 50 rep blowout

Band Hammer Curls Band Pushdowns Band 1-Arm Seated Curls - split reps on 100, others are fine Band Skullcrushers

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

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

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