Bells, Bands & Bump
WORKOUT 1 – BACK & LOWER BACK
| Exercise | Demo Link | Sets & Reps | Bands |
|---|---|---|---|
| Bend Over Pause Rows | https://youtu.be/nf4uBn74y08 | 3 sets of 8-10 reps each arm | LONG |
| Lawn Mower Rows | https://youtu.be/lgDuJpa-bYE | 3 sets of 8-10 reps each arm | LIGHT |
| Seated Back Extensions | https://youtu.be/C-m4Ps7h20s | 3 sets of 10-12 reps | LONG |
| Bird Dog | https://youtu.be/cI8hJKEUD4o | 3 sets of 8-10 reps each arm | |
| Band Pulls (RDL) | https://youtu.be/CuqMTI3njiE | 3 sets of 10-12 reps | LONG |
WORKOUT 2 – QUADS
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Front Squats | https://youtu.be/eyNWRnV3xMU | 3 sets of 10-12 reps | LONG |
| Side Walks | https://youtu.be/D34E9V6Wnw8 | 3 sets of 10-12 reps each side | HEAVY |
| Narrow Stance Lunges | https://youtu.be/HNyLP5RD1rk | 3 sets of 8-10 reps each leg | LIGHT |
| Knee Drive | https://youtu.be/lPKAfi2HtI8 | 3 sets of 12-15 reps each leg | LIGHT |
| Narrow Stance Squats | https://youtu.be/B697om_wa8w | 3 sets of 10-12 reps | HEAVY |
WORKOUT 3 – BODYWEIGHT TOTAL BODY
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Squats to Press | https://youtu.be/eO3UW4ZI0C0 | 3 sets of 10-12 reps | LONG |
| Side Lunge to Balance (Knee Up) | https://youtu.be/rgN0XUEIyJQ | 3 sets of 8-10 reps each leg | |
| Wall Sits to Open Hands | https://youtu.be/mZjaj9tYgWo | 3 sets of 10-12 reps | LIGHT |
| Jump Squats to Rows (from High Angle) | https://youtu.be/YJMkOnYGl0g | 3 sets of 8-10 reps each | LONG |
| Banded Wall Push-Ups | https://youtu.be/4W2Mpv1nkMw | 3 sets of 8-10 reps each arm | LONG |
WORKOUT 1 – BICEPS & TRICEPS
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Kneeling Bicep Curls (RB/DB) | https://youtu.be/qPUc3O4RZig | 3 sets of 8-10 reps | LIGHT |
| Kneeling Tricep Extension (RB/DB) | https://youtu.be/h9d2RB72kmg | 3 sets of 8-10 reps | |
| Lying Face Curl | https://youtu.be/qFdZx0MyVlw | 3 sets of 8-10 reps | LONG |
| DB Tate Extensions | https://youtu.be/-tumuwWVaFI | 3 sets of 8-10 reps | |
| Reverse (Eccentric) Bicep Curls | https://youtu.be/V-bToKSWF38 | 3 sets of 8-10 reps |
WORKOUT 2 – QUADS, HAMSTRINGS & CALVES
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Sumo Squats (RB/DB) | https://youtu.be/1RkV_0YEn1U | 3 sets of 10-12 reps | |
| Seated Leg Extensions | https://youtu.be/H11zqd5oZbs | 3 sets of 10-12 reps each leg | LIGHT |
| SL Stiff Leg Deadlifts | https://youtu.be/dN7JfwbNuMI | 3 sets of 10-12 reps each leg | MEDIUM |
| Standing Leg Curls | https://youtu.be/j5mWyyQ5-Ak | 3 sets of 10-12 reps each leg | LIGHT |
| Calf Raises (RB/DB) | https://youtu.be/xDYVJMa50nc | 3 sets of 12-15 reps | LONG |
WORKOUT 3 – HIPS & GLUTES
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Wall Sits to Open Legs | https://youtu.be/JvmN7rfz3XE | 3 sets of 10-12 reps | HEAVY |
| Clams | https://youtu.be/4ObH5TfdIeA | 3 sets of 12-15 reps each leg | MEDIUM |
| Slow Sumo Squats | https://youtu.be/1RkV_0YEn1U | 3 sets of 10-12 reps | |
| Fire Hydrants to Quadruped (DB in Knee) | https://youtu.be/XLpFhMonkmA | 3 sets of 10-12 reps each leg | |
| Banded Duck Walks | https://youtu.be/Z9LdBPOBvTo | 3 sets of 12-15 reps | HEAVY |
WORKOUT 1 – CHEST & SHOULDER
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Banded One Arm Press | https://youtu.be/ZtYJHxrvI0k | 3 sets of 8-10 reps each arm | LONG |
| Standing Chest Press | https://youtu.be/RKZRuOBFNoQ | 3 sets of 10-12 reps | LONG |
| Upright Row (RB) | https://youtu.be/i9Jsffv0jow | 3 sets of 10-12 reps | LONG |
| SA Chest Flys (DB) | https://youtu.be/6ErVxoeJZ_U | 3 sets of 8-10 reps each arm | |
| Seated Lateral Raises (RB/DB) | https://youtu.be/pwpSb5U1J2U | 3 sets of 8-10 reps each arm |
WORKOUT 2 – QUADS
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Pistol Squats (from Seated) | https://youtu.be/FsdCskPEH_A | 3 sets of 10-12 reps each leg | |
| Bulgarian Split Squats | https://youtu.be/ZFE-6QnUk5A | 3 sets of 8-10 reps each leg | |
| Squats to Curtsy Lunges (DB) | https://youtu.be/JHHwjaHeftg | 3 sets of 8-10 reps each leg | |
| Standing Sissy w/ Leg Extension | https://youtu.be/eeDU4DYIWus | 3 sets of 10-12 reps | LONG |
| SL Adduction (RB) | https://youtu.be/1jBaXiG68FE | 3 sets of 10-12 reps each leg | LONG |
WORKOUT 3 – BODYWEIGHT CIRCUIT
| Exercise | Demo Links | Reps | Bands |
|---|---|---|---|
| Squats with Side Leg Raise | https://youtu.be/GUuqwIEApiE | 10 reps each leg | |
| Sumo Squats | https://youtu.be/1RkV_0YEn1U | 15 reps | |
| Static Lunges | https://youtu.be/tCpk1vOybz8 | 10 reps each leg | |
| Mountain Climbers | https://youtu.be/UdWcFb4Hwt4 | 15 reps | |
| Wall Push Ups (No Band) | https://youtu.be/4W2Mpv1nkMw | 10 reps | |
| Frog Pumps | https://youtu.be/RWbQVKDee9c | 20 reps |
WORKOUT 1 – BACK
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Bend Over Pause Rows (DB/RB) | https://youtu.be/nf4uBn74y08 | 3 sets of 8-10 reps | LONG |
| Seated Lat Pulldowns | https://youtu.be/NolzWW5o8ds | 3 sets of 8-10 reps | LONG |
| DB W Back Flys | https://youtu.be/Py0cLwR634k | 3 sets of 8-10 reps | |
| Seated DB Back Flys | https://youtu.be/qBpLWHkQHNc | 3 sets of 8-10 reps | |
| Seated Face Pulls (RB) | https://youtu.be/Qdpjrt204O8 | 3 sets of 8-10 reps | LIGHT |
| Frog Pumps | https://youtu.be/RWbQVKDee9c | 20 reps |
WORKOUT 2 – QUADS, HAMSTRINGS & CALVES
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Narrow Stance Squats | https://youtu.be/B697om_wa8w | 3 sets of 10-12 reps | HEAVY |
| DB Step Ups (Slow) | https://youtu.be/IkSH2VDXATg | 3 sets of 8-10 reps each side | |
| SL Stiff Leg Deadlifts | https://youtu.be/dN7JfwbNuMI | 3 sets of 10-12 reps each leg | MEDIUM |
| DB Side to Side Stiff Leg Deadlift | https://youtu.be/bUVYO4ROags | 3 sets of 10-12 reps each leg | |
| Calf Raises (RB/DB) | https://youtu.be/xDYVJMa50nc | 3 sets of 12-15 reps | LONG |
| Frog Pumps | https://youtu.be/RWbQVKDee9c | 20 reps |
WORKOUT 3 – BODYWEIGHT TOTAL BODY
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Kneeling Bicep Curls (RB/DB) | https://youtu.be/qPUc3O4RZig | 3 sets of 10-12 reps each arm | |
| Kneeling Tricep Extension (RB/DB) | https://youtu.be/h9d2RB72kmg | 3 sets of 10-12 reps each arm | |
| Hammer Curls | https://youtu.be/aI5_Y2m68X4 | 3 sets of 10-12 reps | |
| Bench Dips | https://youtu.be/rCfEy-jdRQY | 3 sets of 8-10 reps | |
| Reverse (Eccentric) Bicep Curls | https://youtu.be/V-bToKSWF38 | 3 sets of 10-12 reps | |
| Frog Pumps | https://youtu.be/RWbQVKDee9c | 20 reps |
WORKOUT 1 – BICEPS & TRICEPS
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Kneeling Bicep Curls (RB/DB) | 3 sets of 10-12 reps each arm | ||
| Kneeling Tricep Extension (RB/DB) | 3 sets of 10-12 reps each arm | ||
| Hammer Curls | https://youtu.be/aI5_Y2m68X4 | 3 sets of 10-12 reps | |
| Bench Dips | https://youtu.be/rCfEy-jdRQY | 3 sets of 8-10 reps | |
| Reverse (Eccentric) Bicep Curls | https://youtu.be/V-bToKSWF38 | 3 sets of 10-12 reps | |
| Frog Pumps | https://youtu.be/RWbQVKDee9c | 20 reps |
WORKOUT 2 – QUADS
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Backwards Lunges | https://youtu.be/pfikJbKH-uE | 3 sets of 8-10 reps | LONG |
| Seated Leg Extensions | https://youtu.be/H11zqd5oZbs | 3 sets of 10-12 reps each leg | LIGHT |
| Side Walks | https://youtu.be/D34E9V6Wnw8 | 3 sets of 10-12 reps each leg | HEAVY |
| Narrow Stance Lunges | https://youtu.be/HNyLP5RD1rk | 3 sets of 10-12 reps each leg | LIGHT |
| Knee Drive | https://youtu.be/lPKAfi2HtI8 | 3 sets of 10-12 reps each leg | LIGHT |
| Frog Pumps | https://youtu.be/RWbQVKDee9c | 20 reps |
WORKOUT 3 – HIPS & GLUTES
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Kneeling Hip Thrusts | https://youtu.be/ZG5q3xVsnbY | 3 sets of 10-12 reps each leg | LONG |
| Squatting Adductors | https://youtu.be/ccHCGxuCkVc | 3 sets of 10-12 reps each leg | LONG |
| Pull Throughs | https://youtu.be/y3C4sWZAlQc | 3 sets of 8-10 reps | LONG |
| Standing Lateral Lifts | https://youtu.be/HReWamOH-bs | 3 sets of 10-12 reps each leg | LONG |
| Kickbacks | https://youtu.be/VRhXpnWtWfQ | 3 sets of 10-12 reps each leg | LONG |
| Frog Pumps | https://youtu.be/RWbQVKDee9c | 20 reps |
WORKOUT 1 – CHEST & SHOULDER
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Seated Alternating Shoulder Press | https://youtu.be/vr5XBE8I-9s | 3 sets of 10-12 reps each side | |
| DB Chest Press Into Flys | https://youtu.be/z6FhL6VPDHA | 3 sets of 8-10 reps | |
| Seated Lateral Raises | https://youtu.be/pwpSb5U1J2U | 3 sets of 10-12 reps | |
| Single DB Incline Narrow Chess Press | https://youtu.be/IeP-nDI9QAc | 3 sets of 10-12 reps | |
| Upright Row | https://youtu.be/i9Jsffv0jow | 3 sets of 8-10 reps | LONG |
| Frog Pumps | https://youtu.be/RWbQVKDee9c | 20 reps |
WORKOUT 2 – QUADS & HAMSTRINGS
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Front Squats | https://youtu.be/eyNWRnV3xMU | 3 sets of 10-12 reps each leg | |
| Pistol Squats (from Seated) | https://youtu.be/FsdCskPEH_A | 3 sets of 10-12 reps each leg | |
| Lying Resistance Band Curls | https://youtu.be/J77T1fufrMg | 3 sets of 10-12 reps each leg | LIGHT |
| Standing Leg Curls | https://youtu.be/j5mWyyQ5-Ak | 3 sets of 10-12 reps | LIGHT |
| Sumo Squats to Adductors | https://youtu.be/lZi9KrcqK-I | 3 sets of 10-12 reps each leg | HEAVY |
| Frog Pumps | https://youtu.be/RWbQVKDee9c | 20 reps |
WORKOUT 3 – BODYWEIGHT CIRCUIT
| Exercise | Demo Links | Reps | Bands |
|---|---|---|---|
| Plank to Shoulder Taps (modified available) | https://youtu.be/MNe0ZH2vjEE | 10 reps each side | |
| Jack & Press | https://youtu.be/F0qwMU9f0rQ | 15 reps | |
| Mountain Climbers | https://youtu.be/UdWcFb4Hwt4 | 10 reps | |
| Side Lunge To Front Kick | https://youtu.be/kTOZEWlI6Bk | 12 reps each leg | |
| Pulse Squats | https://youtu.be/mnj2FKXGEC4 | 20 reps | |
| Side Shuffles | https://youtu.be/bqJM-54pHG4 | 15 reps |
CORE 1
| Exercise | Demo Links | Sets & Reps | Special Notes |
|---|---|---|---|
| Kneeling Into Handstanding Planks | https://youtu.be/07kSIGa_wNE | 3 sets of 10-15 reps | 1-2 Trimester Only |
| Half Side Plank Into Elbow To Knee | https://youtu.be/E2tXoyzVMIk | 3 sets of 10-15 reps esch side | |
| Kneeling DB Side To Side Lifts | https://youtu.be/wBdmOHNOWoo | 3 sets of 10-15 reps esch side | Modify As Needed |
| Kneeling DB Side Bend | https://youtu.be/sS3W38FXLtM | 3 sets of 10-15 reps esch side | |
| Pulse Squats | https://youtu.be/mnj2FKXGEC4 | 20 reps | |
| Side Shuffles | https://youtu.be/bqJM-54pHG4 | 15 reps |
CORE 2
| Exercise | Demo Links | Sets & Reps | Bands |
|---|---|---|---|
| Lying Bend Leg Side Crunches | https://youtu.be/Dl8hpVStARM | 3 sets of 10-15 reps esch side | |
| Lying Side Raises | https://youtu.be/PkamPhFA_WY | 3 sets of 10-15 reps esch side | |
| Seated Banded Side Bends | https://youtu.be/JTPIKkBef7I | 3 sets of 10-15 reps esch side | LONG |
| Standing Elbow to Knee Crunch | https://youtu.be/j1kGrJJ36Uo | 3 sets of 10-15 reps esch side | |
| Pulse Squats | https://youtu.be/mnj2FKXGEC4 | 20 reps | |
| Side Shuffles | https://youtu.be/bqJM-54pHG4 | 15 reps |
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