Workout Instructions
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Perform Steps 1 – 4 in succession three times.
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Next perform Steps 5 – 8 in succession three times.
STEP 1
20 – Alternating Curl Press
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Put the band under one or two feet and curl to the outside and press overhead.
STEP 2
20 – Upright Row
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Hold the handles so they don’t fly around and hit you and grab the tubing. Starting at eye level open the band until it taps your chest.
STEP 3
20 – Band Opens
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Hold the handles so they don’t fly around and hit you and grab the tubing. Starting at eye level open the band until it taps your chest.
STEP 4
20 – Jump Squats
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Dig your heels in, push your butt back, keep your chest lifted and use your arms for momentum.
STEP 5
20 – Banded Side to Side Squat
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Dig your heels in, keep your chest lifted and push your knees out resisting that band.
STEP 6
20 – Plank Jacks
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Maintaining a good plank position with wrist, elbow and shoulders all lined up. Abs tight, belly button pulled up. Jump out into a jack and back in.
STEP 7
20 – Up-out-in-down Hip Thrust
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Dig your heels into the floor, drive your hips up, open knees at the top resisting the band, back in and then down.
STEP 8
20 – Leg Up and Over Leg Raise
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Band just above the knees. Drive your heel toward the ceiling starting at the front of your body and ending in the back.
Exercise Disclaimer
The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
