5- DAY WORKOUT SCHEDULE:
Please make sure to properly warm up between 10-15 minutes each day before any physical activity. Stretching after your warm up will also help mentally prepare for the workout.
MONDAY – LEGS & ABS
- 4 Sets, 25 Reps of Banded Squats
- 4 Sets, 10 Reps of Lying Banded Leg Lifts – alternate legs
- 4 Sets, 10 Reps of Banded Jumping Jacks
- 4 Sets, 10 Reps of Kneeling Banded Donkey Kicks – alternate legs
- 4 Sets, 10 Reps of Banded Fire Hydrants – alternate legs
- 8 Sets, 20 Reps of Seated Russian Twists – No Equipment
***FINISHER***
- 4 Sets, 1 Round - (5 Reps of Half burpees, 10 Reps of Plank Jacks, 5 Reps of Jump Backs)
TUESDAY – CHEST & ABS
- 4 Sets, 10 Reps of Banded pushups
- 4 Sets, 10 Reps of Standing Resistance Band Chest Press – Anchor
- 4 Sets, 10 Reps of Standing Resistance band Chest Fly – Anchor
- 5 Sets, 20 Reps of Banded Leg Raises
- 5 Sets, 20 Rep of Lying Bicycles – No equipment
***FINISHER***
- 4 Sets, 10 Reps of Ball Slams/Push Up
WEDNESDAY – BICEPS & TRICEPS
- 4 Sets, 10 reps of Standing Resistance Band Curls
- 4 Sets, 10 Reps of Seated Resistance Band Preacher Curls – Anchor
- 4 Sets, 10 Reps of Standing Resistance Band One Arm Curls – Anchored Low
- 4 Sets, 15 Reps of Standing Resistance Band Triceps Kickdowns - Anchor High
- 4 Sets, 15 Reps of Standing Resistance Band Triceps Hammer Kickdowns - Anchor High
***FINISHER***
- 4 Sets, 10 reps of Burpees with a push-up
THURSDAY – BACK & ABS
- 4 Sets, 10 Reps of Seated Resistance Rows – Overhand – Anchor
- 4 Sets, 10 Reps of Seated Resistance Rows – Underhand – Anchor
- 4 Sets, 10 Reps of Seated Resistance Rows – Close Hands – Anchor
- 5 Sets, 10 Reps of Banded Bird Dogs (each leg)
- 5 Sets, 20 Rep of Lying Bicycles – No equipment
***FINISHER***
- 4 Sets, 5 Reps (each leg) Mountain Climber/1 Burpee - 4 Rounds completes 1 set
FRIDAY – SHOULDERS
- 4 Sets, 10 Reps of Standing Resistance Band Presses
- 4 Sets, 10 Reps of Standing Resistance Band pull-apart
- 4 Sets, 10 Reps of Standing Resistance Band Twists – Low Anchor, Alternate Arms
- 4 Sets, 10 Reps of Standing Resistance Band Lateral Raises
- 4 Sets, 10 Reps of Standing Shoulder Presses and hold (:3 seconds/push through those shoulders to the ceiling) – No Equipment
***FINISHER***
- 4 Sets, 50 Reps (each arm) of Resistance Band Punches
The best thing about this workout is that it equally distributes the workload so you don't feel overwhelmed. You can divide your days off in whatever way that works best for you. This is a total-body workout that you can do at home with little equipment and get a lot of bang for your buck. Don't make things any more difficult than it needs to be.
