Lower 1

Lower 2

Exercise Name Week 1 Week 2 Week 3

A1 - Bodyweight Lunges

 7 sets x 10 reps 6 sets x 12-15 reps 5 sets x 12-20 reps

B1 - Wall Sit

 5 sets x 25-35 secs 5 sets x 30-40 secs 5 sets x 35-45 secs

C1 - Banded Hamstring Curls

 4 sets x 40-45 secs 4 sets x 45-50 secs 4 sets x 50-60 secs

D1 - Bench Lateral Toe Taps

 4 sets x 10 reps 4 sets x 12 reps 4 sets x 15 reps
E1 - 2 Count Flutter Kick 2 sets x 25-30 reps 2 sets x 30-35 reps 2 sets x 35-40 reps

Upper 1

Exercise Name Week 1 Week 2 Week 3

A1 - Bodyweight Lunges

 2 sets x 10 reps per leg 2 sets x 10 reps per leg 2 sets x 10 reps per leg
B1 - Bodyweight Split Squat 7 sets x 6-10 reps per leg 6 sets x 6-12 reps per leg 5 sets x 8-15 reps per leg

C1 - Band Pull Through

 4 sets x 25-30 reps 4 sets x 20-25 reps 4 sets x 15-20 reps
D1 - Bear Crawl 3 sets x 30-40 secs 3 sets x 35-45 secs 3 sets x 40-50 secs

E1 - Banded Pallof Press

 4 sets x 12 reps per side 4 sets x 15 reps per side 4 sets x 20 reps per side

F1 - Plank With Knee Taps

 2 sets x 12 reps 2 sets x 15 reps 2 sets x 20 reps

Upper 2

Exercise Name Week 1 Week 2 Week 3

A1 - Push Ups

 7 sets x 6-12 reps (chest to floor) 6 sets x 10-15 reps (chest to floor) 5 sets x 12-20 reps (chest to floor)

B1 - Banded Row

 5 sets x 20-25 reps 5 sets x 15-20 reps 5 sets x 10-15 reps

C1 - Band Pull Apart

 5 sets x 20-25 reps 5 sets x 15-20 reps 5 sets x 15-20 reps

D1 - Walkout

 4 sets x 6-10 reps 4 sets x 8-12 reps 4 sets x 10-15 reps

E1 - Band Chest Press

 4 sets x 20-25 reps 4 sets x 15-20 reps 4 sets x 10-15 reps
F1 - Resistance Band Biceps Curl 3 sets x 20-25 reps 3 sets x 15-20 reps 3 sets x 10-15 reps

G1 - Bench Triceps Dips

 3 sets x 6-10 reps 3 sets x 8-12 reps 3 sets x 10-15 reps

 

Exercise Name Week 1 Week 2 Week 3
A1 - Decline Push Up 7 sets x 5-8 reps 6 sets x 6-10 reps 5 sets x 8-12 reps
B1 - Band Pulldown 7 sets x 20-25 reps 6 sets x 15-20 reps 5 sets x 10-15 reps
C1 - Band Upright Row 4 sets x 20-25 reps 4 sets x 15-20 reps 4 sets x 12-20 reps
D1 - Band Single Arm Lateral Raise 4 sets x 15-20 reps 4 sets x 15-25 reps 4 sets x 12-20 reps

E1 - Single Arm Band Triceps Kickback

 3 sets x 20-25 reps 3 sets x 15-20 reps 3 sets x 10-15 reps
F1 - Band Hammer Curl 3 sets x 20-25 reps 3 sets x 15-20 reps 3 sets x 10-15 reps