Bells, Bands & Baby

You must have purchased this program and be logged in order to view content.

WELCOME TO BELLS, BANDS & BABY

BELLS, BANDS & BABY WEEK ONE

BELLS, BANDS & BABY WEEK TWO

BELLS, BANDS & BABY WEEK THREE

BELLS, BANDS & BABY WEEK FOUR

BELLS, BANDS & BABY WEEK FIVE

BELLS, BANDS & BABY WEEK SIX

BELLS, BANDS & BABY CORE BONUS

BELLS, BANDS & BABY BONUS BABY & ME

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
Generated by wpDataTables

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
Generated by wpDataTables
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
Generated by wpDataTables

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
Generated by wpDataTables
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
Generated by wpDataTables

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
Generated by wpDataTables
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
Generated by wpDataTables

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
Generated by wpDataTables
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
Generated by wpDataTables

10 MINUTE STOMACH VACCUUMS

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
Generated by wpDataTables

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
Generated by wpDataTables
Complete 4-6 Rounds | 90-sec. Rest Between Rounds







PHP Code Snippets Powered By : XYZScripts.com
en_USEnglish