Second Week – Day Three

Pick 5 new groups and pick all new exercises.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath