Bells, Bands & Baby
MONDAY – LOWER BODY
| Exercise | Demo Link | Duration | Sets | Instructions |
|---|---|---|---|
| 3 Pulse Goblet Squats | https://youtu.be/G0yDRnCcJY0 | 3 sets x 12 reps | Place Band Just Above Knees |
| *Superset: Butt Kick | https://youtu.be/XLf1lCMWLUs | 3 sets x 30 reps | Switch Legs At Halfway Pt. | Bands Just Above Knees |
| Elevated Toes RDL | https://youtu.be/EzZ9ehI2wEg | 3 sets x 15 reps | Opposite Hand & Leg | Knees Slightly Bent |
| *Superset: Banded Duck Walks | https://youtu.be/6LPiZepjAag | 3 sets x 15 reps | Chest Up | Squat Low Throughout | Band Just Above Knees |
| Overhead Banded Split Squats | https://youtu.be/ZDtUIM7lt_Y | 3 sets x 15 reps | Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed |
| *Superset: Switch Hand Jump Squat | https://youtu.be/oTbdW3eLK5g | 3 sets x 20 reps | Lean Against Wall | Bands Just Above Knees |
TUESDAY – HIIT
| Exercise | Demo Link | Duration | Sets | Instructions |
|---|---|---|---|
| Star Jumps | https://youtu.be/wVY3mU2QvP4 | 30-sec. | Explode All The Way Up | Soft Landing | Band Above Knees |
| Overhead Reach each | https://youtu.be/eBFoDhEq-8o | 30-sec. | Engage Core | Come All The Way Up |
| Curtsy Lunge | https://youtu.be/9arqrZ-QIVY30-sec. | 30-sec. | Keep Chest Upright | Controlled Form |
| Side Shuffle | https://youtu.be/3c2Chut_YLc | 30-sec. | Stay Low | Add Band Above Knees For More Intensity |
| Butt Kick To Punches | https://youtu.be/3x95AojllEI | 30-sec. | Keep Body Parallel | Butt Down |
| Reverse Knee-In | https://youtu.be/sWezMSnDUlY | 30-sec. | Try To Touch Elbow To Knee |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
WEDNESDAY – REST DAY
THURSDAY – UPPER BODY
| Exercise | Demo Link | Duration | Sets | Instructions |
|---|---|---|---|
| Single To Double Chest Press | https://youtu.be/NhpvQpl9HR0 | 3 sets x 12 reps | Keep Butt Low | Arms Straight | Maintain Speed |
| *Superset: Tricep Dips | https://youtu.be/drR0lzuMSTI | 3 sets x 12 reps | Maintain Speed | Add Bands Above Knees For More |
| Hammer Curls | https://youtu.be/Thuq0w0jgiU | 3 sets x 20 reps | Keep Butt Low | Explode on the Jumps |
| *Superset: Around the World Shoulder | https://youtu.be/uXZhaCA-5_s | 3 sets x 12 reps | Keep Body Parallel to Ground |
| Banded Lat PullDown | https://youtu.be/Q-icFmTE9wI | 3 sets x 15 reps | Burpees w/ Alternating Legs In Between Kicks |
| *Superset: Single To Double Back Row | https://youtu.be/HYSfXyT7TEU | 3 sets x 12 reps | Keep Butt Low | Explode on the Jumps |
FRIDAY – FULL BODY CIRCUIT
| Exercise | DB Demo Link | Bands Demo Link | Duration | Sets | Instructions |
|---|---|---|---|---|
| Squat To Press | https://youtu.be/sAdCQib1NHs | https://youtu.be/uQ-1Cb9YvG0 | 30-sec. | Keep Chest Up | Press To Full Extension |
| Long Jump w/ Shuffle Back | https://youtu.be/lGMJ78N8dTA | 30-sec. | Switch Swinging Arm At Halfway Pt. | Feet Should Be Close | |
| Good Mornings w/ Calf Raise | https://youtu.be/8tC461RnKdI | 30-sec. | Keep Body Parallel to Ground | |
| Front Kick To Punch Combo | https://youtu.be/SuEXvn_hDZQ | 30-sec. | Hold Arms & Legs Straight In The Air | Keep Shoulders Off Ground | |
| Jump Jack To Front Raise | https://youtu.be/mDsDgiwVJLQ | 30-sec. | Squat at 90 Degrees | Arms Should NOT Raise Above Parallel Plane | |
| Superman | https://youtu.be/47l0xmfV7Uc | 30-sec. | Touch Your Toes |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
MONDAY – LOWER BODY
| Exercise | DB Demo Link | Bands Demo Link | Duration | Sets | Instructions |
|---|---|---|---|---|
| 4 Count Slow Squat: 2 Sec Down 2 Sec Up | https://youtu.be/3ZkYh-IHVXw | 3 sets x 10 reps | Place Band Just Above Knees | |
| *Superset: Alternating Step Ups | https://youtu.be/kYzaZSKfXDc | 3 sets x 20 reps/10 each leg | Switch Legs At Halfway Pt. | Bands Just Above Knees | |
| *Tri-set: Seated Jump Squats | https://youtu.be/j6CJqvqUYro | 3 sets x 12 reps | ||
| Reverse Lunge | https://youtu.be/-j-wM8gzkmM | 3 sets x 20 reps/10 each leg | Opposite Hand & Leg | Knees Slightly Bent | |
| *Superset: SL RDL | https://youtu.be/3J-q5lP3vKM | 3 sets x 24 reps/12 each leg | Chest Up | Squat Low Throughout | Band Just Above Knees | |
| *Tri-set: Surrender Hops | https://youtu.be/k2wbAy-JLgE | 3 sets x 20 reps | ||
| (Wide) Banded Glute Bridge | https://youtu.be/R5R6eid5odY | 3 sets x 25 reps | Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed | |
| *Superset: 2-Way Kickback | https://youtu.be/vXnRdn9xMGM | 3 sets x 24 reps/12 each leg | ||
| *Tri-set: Calf Raises | https://youtu.be/kQ7losF1nzU | https://youtu.be/06igex9PEeQ | 3 sets x 20 reps | Lean Against Wall | Bands Just Above Knees |
TUESDAY – HIIT
| Exercise | Demo Link | Duration | Sets | Instructions |
|---|---|---|---|
| Broad Jump To Walk In | https://youtu.be/rSYqap4njcg | 45-sec. | Explode All The Way Up | Soft Landing | Band Above Knees |
| Floor Touch Squats | https://youtu.be/T3mkia3GCec | 45-sec. | Engage Core | Come All The Way Up |
| Running High Knee Forward/Backward | https://youtu.be/u-w_nXuPwSQ | 45-sec. | Keep Chest Upright | Controlled Form |
| 3 Pogo Hops w/ Twists | https://youtu.be/rxmaJDUNt1s | 45-sec. | Stay Low | Add Band Above Knees For More Intensity |
| Jab Upper Cut Combo | https://youtu.be/qhcIHj7Okz8 | 45-sec. | Keep Body Parallel | Butt Down |
| Lateral Shuffle To Knee Tap | https://youtu.be/3rIb31jCgBI | 45-sec. | Try To Touch Elbow To Knee |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
WEDNESDAY – REST DAY
THURSDAY – UPPER BODY
| Exercise | DB Demo Link | Bands Demo Link | Duration | Sets | Instructions |
|---|---|---|---|---|
| Bench Press Variation | https://youtu.be/fXq5SxCYr00 | 3 sets x 10 reps | Place Band Just Above Knees | |
| *Superset: Elevated Push Ups/Push-Ups | https://youtu.be/JD_SAlVJVBw | https://youtu.be/rlIzDPRKeHU | 3 sets x 20 reps/10 each leg | Switch Legs At Halfway Pt. | Bands Just Above Knees |
| *Tri-set: Fast Punches (DB or Bands) | https://youtu.be/-W1EzS8gLNw | https://youtu.be/z25rZIC2Uvc | 3 sets x 20 reps | |
| Back Rows (DB or Band) | https://youtu.be/khd9CMMS8q0 | https://youtu.be/g1csNVxs9us | 3 sets x 20 reps/10 each leg | Opposite Hand & Leg | Knees Slightly Bent |
| *Superset: Back Flys | https://youtu.be/YEs9pjcUaH0 | 3 sets x 24 reps | Chest Up | Squat Low Throughout | Band Just Above Knees | |
| *Tri-set: Elevated Burpees | https://youtu.be/-FZylbYWhfQ | 3 sets x 20 reps | ||
| Bicep Curls Double To Single | https://youtu.be/LPcw2OK1ZSQ | 3 sets x 30 reps/10 each way | Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed | |
| *Superset: Tricep Kickbacks | https://youtu.be/bVqmTXWUM_0 | 3 sets x 24 reps/12 each leg | ||
| *Tri-set: High Knees | https://youtu.be/JvnpOlerQQk | 3 sets x 30 reps | Lean Against Wall | Bands Just Above Knees |
FRIDAY – FULL BODY CIRCUIT
| Exercise | DB Demo Link | Bands Demo Link | Duration | Sets | Instructions |
|---|---|---|---|---|
| Side Lunge To Press | https://youtu.be/ZVo7u3-DP-Q | 45-sec. | Keep Chest Up | Press To Full Extension | |
| Elevated Reverse Bridge | https://youtu.be/uAXlDv9J8m8 | 45-sec. | Switch Swinging Arm At Halfway Pt. | Feet Should Be Close | |
| Squat Hops To DB Pass | https://youtu.be/croIfebAbCo | 45-sec. | Keep Body Parallel to Ground | |
| Ski Jumps | https://youtu.be/akcjbJUnkwc | 45-sec. | Hold Arms & Legs Straight In The Air | Keep Shoulders Off Ground | |
| Narrow Squats To Step Outs | https://youtu.be/agSQtaGyBY4 | 45-sec. | Squat at 90 Degrees | Arms Should NOT Raise Above Parallel Plane | |
| Swings (DB OR Band) | https://youtu.be/hfKocvXlXLU | https://youtu.be/ivLntyg5KGs | 45-sec. | Touch Your Toes |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
BABY & ME EXERCISES
| Exercise | Demo Link | Duration | Sets |
|---|---|---|
| Squats With Baby | https://youtu.be/OpqNSAGVi8k | 3 sets x 10 reps |
| Squats To Press With Baby | https://youtu.be/_uAWX6ImQns | 3 sets x 10 reps |
| Lunges With Baby | https://youtu.be/d7QdsP4GpYM | 3 sets x 10 reps |
| Pogo Jumps With Baby | https://youtu.be/uX5meOGgKe8 | 3 sets x 10 reps |
| Push Ups With Baby | https://youtu.be/NU4tLEfko98 | 3 sets x 10 reps |
| Glute Bridge With Baby | https://youtu.be/BwoqObxVu6A | 3 sets x 10 reps |
| Lying Chest Press With Baby | https://youtu.be/m4ERfyHZVCQ | 3 sets x 10 reps |
| Bicep Curls With Baby | https://youtu.be/z4Nw1LDF5oQ | 3 sets x 10 reps |
| RDLs With Baby | https://youtu.be/-pbXGHGVOE8 | 3 sets x 10 reps |
AB 1
| Exercise | Demo Link | Duration | Sets | Instructions |
|---|---|---|---|
| 3 Pulse Goblet Squats | https://youtu.be/G0yDRnCcJY0 | 3 sets x 12 reps | Place Band Just Above Knees |
| *Superset: Butt Kick | https://youtu.be/XLf1lCMWLUs | 3 sets x 30 reps | Switch Legs At Halfway Pt. | Bands Just Above Knees |
| Elevated Toes RDL | https://youtu.be/EzZ9ehI2wEg | 3 sets x 15 reps | Opposite Hand & Leg | Knees Slightly Bent |
| *Superset: Banded Duck Walks | https://youtu.be/6LPiZepjAag | 3 sets x 15 reps | Chest Up | Squat Low Throughout | Band Just Above Knees |
| Overhead Banded Split Squats | https://youtu.be/ZDtUIM7lt_Y | 3 sets x 15 reps | Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed |
| *Superset: Switch Hand Jump Squat | https://youtu.be/oTbdW3eLK5g | 3 sets x 20 reps | Lean Against Wall | Bands Just Above Knees |
AB 2
| Exercise | Demo Link | Duration | Sets | Instructions |
|---|---|---|---|
| Star Jumps | https://youtu.be/wVY3mU2QvP4 | 30-sec. | Explode All The Way Up | Soft Landing | Band Above Knees |
| Overhead Reach each | https://youtu.be/eBFoDhEq-8o | 30-sec. | Engage Core | Come All The Way Up |
| Curtsy Lunge | https://youtu.be/9arqrZ-QIVY30-sec. | 30-sec. | Keep Chest Upright | Controlled Form |
| Side Shuffle | https://youtu.be/3c2Chut_YLc | 30-sec. | Stay Low | Add Band Above Knees For More Intensity |
| Butt Kick To Punches | https://youtu.be/3x95AojllEI | 30-sec. | Keep Body Parallel | Butt Down |
| Reverse Knee-In | https://youtu.be/sWezMSnDUlY | 30-sec. | Try To Touch Elbow To Knee |
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