Workout Instructions 

  • Do exercise #1 for 30 seconds.

  • Take a 10-second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

Squat Overhead Press With Dumbbell

  • Dig your heels in, keep your chest lifted. At the top of the move make sure to not arch your back. Keep your core tight.

STEP 2

Squat Curtsy

  • Combining a squat with a curtsy lunge, stay heavy on your front heel when you are in the lunge.

STEP 3

Uppercut

  • Put the band under the middle of your shoes, bring band up straight and strong (don’t let your wrists bend) up toward the ceiling in front of you.

STEP 4

Alternating Curl Press

  • Put the band under one or two feet and curl to the outside and press overhead.

STEP 5

Squat Bicep Curl

  • Hip width squat with a bicep curl at the top without using momentum from the squat.

STEP 6

Straight Leg Deadlift

  • Tip over feeling a stretch in your hamstrings, keep your back straight and your chest lifted being careful not to hunch over.

STEP 7

Alternating Reverse Lunge

  • Keep your weight heavy on your front heel.

STEP 8

Lateral Bound

  • Heavy on your heels, jumping to the side and staying low and using your arms for momentum.

STEP 9

Pulse Squat

  • Dig your heels in, push your butt back, keep your chest lifted and stay low.

STEP 10

Stationary Pulse (Right and Left)

  • From a lunge position, with both feet pointing forward and your back heel lifted off the ground. Bend your knees, lowering until both legs form a 90-degree angle. Now pulse.

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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.