VIDEOS FOR EACH EXERCISE BELOW COMING THIS SUMMER!
Day 1 – Back and Legs (3 Sets, :30 Rest Between Sets)
EXERCISE |
RESISTANCE/BAND COLOUR |
REPETITIONS (10-20) |
| Pull-Down (w/band) |
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Seated Row (w/band) |
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Pull-Over (w/band) |
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Bulgarian Squat on Bed or Chair (bodyweight) |
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| Walking Lunge or Three-Way Lunge (bodyweight) |
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Single-Leg Hip Thrust (bodyweight) |
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Lying Leg Curl (w/band) |
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| Leg Adduction (w/band) |
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| Leg Abduction (w/band) |
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Day 2 – Shoulders and Rotator Cuff (3 Sets, :30 Rest Between Sets)
EXERCISE |
RESISTANCE/BAND COLOUR |
REPETITIONS (10-20) |
| Shoulder Press (w/band) |
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Upward Row (w/band) |
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Side Raise (w/band) |
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Front Raise (w/band) |
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Reverse Fly (w/band) |
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Scarecrow/Face Pull (w/band) |
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External Rotation (w/band) |
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Day 3 – Biceps and Triceps (3 Sets, :30 Rest Between Sets)
EXERCISE |
RESISTANCE/BAND COLOUR |
REPETITIONS (10-20) |
| Standard Curl (w/band) |
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Reverse Curl (w/band) |
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Tricep Pushup on Floor, Bed, Chair(bodyweight) |
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Tricep Kickback (w/band) |
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Tricep Skull Crusher (w/band) |
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Tricep Overhead Extension (w/band) |
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Tricep Band Press-Down (w/band) |
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Day 4 – Chest, Abs, and Lower Back (3 Sets, :30 Rest Between Sets)
EXERCISE |
RESISTANCE/BAND COLOUR |
REPETITIONS (10-20) |
| Pushup/ Flat Press (bodyweight or band) |
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Incline Press (w/band) |
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Chest Fly - Incline, Decline, and Straight (w/band) |
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V-Sits |
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Resisted Crunch - w/Legs Up (w/band) |
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Bird-Dog (bodyweight) |
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Twist (w/band) |
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Side Plank on Bed, Chair, or Floor (bodyweight) |
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| Front Plank (bodyweight) |
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Day 5 - Cardio Intervals (:45-1:00 Work/:30-:45 Rest)
EXERCISE |
Work Time (:45-1:00) |
Rest Time (:30-45) |
Step-Ups (on Chair) |
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Mountain Climbers |
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Jump Lunges |
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Skipping |
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| Lateral Shuffle (Space-Permitting) |
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| Shadow Boxing (w/band) |
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| Burpees |
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| Kicks |
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*** For exercise demonsrations, please check out resistance band exercise videos and bodyweight exercise videos ***
Eric Astrauskas, Spec. Hons. B.A.(Kinesiology), P.T.S.
