9d • General discussion
Workout of the week!
NO GYM REQUIRED.
I programmed this workout for those travelling this week or those who want something different! You only need a set of resistance bands. I LOVE bands! They are light, portable, and effective.
Start each workout with a 5-10 minute warm-up. You can walk, dance, row, step....just get moving.
Day 1: Legs and Glutes
Circuit 1: Perform 3 rounds. 40 seconds on. 20 seconds off.
1. Banded Squat
Loop band above knees
2. Alternating Reverse Lunge
3. Banded Romanian Deadlift
Stand on long band and hinge
4. Banded Lateral Walk
5. Bodyweight Squat: 3-Second Lower
Make the bodyweight harder by slowing it down.
REST 60 SECONDS
Circuit 2. 3 Rounds.
40 seconds on. 20 seconds off
1. Bulgarian Split Squat — Right
2. Bulgarian Split Squat — Left
3. Banded Glute Bridge
4. Standing Banded Kickback — Right
5. Standing Banded Kickback — Left
REST 60 SECONDS
Glute Finisher:
30 seconds each: repeat twice:
- Squat Pulses
- Banded Abduction
- Glute Bridge Pulses
- Wall Sit
- Banded Lateral Steps
Day 2: Upper body and core
Circuit 1: 3 rounds. 40 seconds on/ 20 seconds off
1. Push-Ups
Wall, elevated, knees or toes
2. Banded Bent-Over Row
3. Standing Band Shoulder Press
4. Band Pull-Aparts
5. Banded Chest Press: Anchor safely behind you
REST 60 Seconds
Circuit 2: 3 rounds. 40 seconds on/ 20 seconds off
1. Banded Biceps Curl
2. Banded Overhead Triceps Extension
3. Band Face Pull
4. Plank Shoulder Taps
5. Dead Bug
REST 60 SECONDS
5-MINUTE CORE FINISHER
30 seconds each — repeat twice:
- High Plank
- Mountain Climbers
- Side Plank — Right
- Side Plank — Left
- Bicycle crunches
Day 3: Full body & Conditioning. 3 rounds. 40 seconds on/20 seconds off
1. Banded Squat to Overhead Press
2. Banded Bent-Over Row
3. Alternating Reverse Lunge to Knee Drive
4. Push-Ups
5. Banded Good Morning
REST 60 SECONDS
Circuit 2: 3 rounds. 40 seconds on/ 20 seconds off
1. Banded Lateral Walk
2. Speed Skaters
Low-impact option: lateral step + reach
3. Banded Standing Chest Press
4. Squat Jumps
Low-impact option: squat + calf raise
5. Mountain Climbers
Low-impact option: slow alternating knee drives
REST 60 SECONDS
Finisher!!!
30 seconds each: repeat twice
- Jumping Jacks
- Fast Feet
- Banded Squat Pulses
- High Knees
- Plank
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Workout of the week!
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