Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Band-assisted chins | 3 | |
| 1B. Band-assisted dips | 3 | 1 min |
| 2A. Rows | 3 | |
| 2B. Push-ups | 3 | 1 min |
| 3. Tuck sit lifts | 3 | 1 min |
| 4. Pike walks | 3 | 1 min |
| 5. Plank | 3 | 1 min |
Equipment needed: B-Bars
Warm-up
| Exercise | Reps |
|---|---|
| 1. Wrist circles | 10 ea direction |
| 2. Elbow circles | 10 ea direction |
| 3. Shoulder circles | 10 ea direction |
| 4. Wrist push-ups | 10 ea (palms and back of palms) |
| 5. Band pull-aparts | 10 reps |
| 6. Band curls | 10 reps |
1A. Band-assisted chin-ups
1B. Band-assisted dips
Perform this superset for 3 sets with 1 min rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 2A | 5 reps | 5 reps | 6 reps | 6 reps | 7 reps | 7 reps |
| 2B | 8 reps | 8 reps | 9 reps | 10 reps | 11 reps | 11 reps |
| EXC | 2A | 2B |
|---|---|---|
| Week 1 | 5 reps | 8 reps |
| Week 2 | 5 reps | 8 reps |
| Week 3 | 6 reps | 9 reps |
| Week 4 | 6 reps | 10 reps |
| Week 5 | 7 reps | 11 reps |
| Week 6 | 7 reps | 11 reps |
2A. Rows
2B. Push-ups
Perform this superset for 3 sets with 1 min rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 2A | 8 reps | 8 reps | 9 reps | 10 reps | 11 reps | 11 reps |
| 2B | 10 reps | 10 reps | 11 reps | 12 reps | 14 reps | 14 reps |
| EXC | 2A | 2B |
|---|---|---|
| Week 1 | 8 reps | 10 reps |
| Week 2 | 8 reps | 10 reps |
| Week 3 | 9 reps | 11 reps |
| Week 4 | 10 reps | 12 reps |
| Week 5 | 11 reps | 14 reps |
| Week 6 | 11 reps | 14 reps |
3. Tuck sit lifts
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 6 reps | 8 reps | 10 reps | 10 reps | 10 reps | 10 reps |
| Week 1 | 6 reps |
|---|---|
| Week 2 | 8 reps |
| Week 3 | 10 reps |
| Week 4 | 10 reps |
| Week 5 | 10 reps |
| Week 6 | 10 reps |
4. Pike walks
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 3 reps | 3 reps | 4 reps | 4 reps | 4 reps | 4 reps |
| Week 1 | 3 reps |
|---|---|
| Week 2 | 3 reps |
| Week 3 | 4 reps |
| Week 4 | 4 reps |
| Week 5 | 4 reps |
| Week 6 | 4 reps |
5. Plank
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 20 secs | 25 secs | 30 secs | 30 secs | 35 secs | 40 secs |
| Week 1 | 20 secs |
|---|---|
| Week 2 | 25 secs |
| Week 3 | 30 secs |
| Week 4 | 30 secs |
| Week 5 | 35 secs |
| Week 6 | 40 secs |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Shoulder extension | 30 secs |
| C. Straddle | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
