Bells, Bands & Bump

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WELCOME TO BELLS, BANDS & BUMP

BELLS, BANDS & BUMP WEEK ONE

BELLS, BANDS & BUMP WEEK TWO

BELLS, BANDS & BUMP WEEK THREE

BELLS, BANDS & BUMP WEEK FOUR

BELLS, BANDS & BUMP WEEK FIVE

BELLS, BANDS & BUMP WEEK SIX

BELLS, BANDS & BUMP BONUS CORE

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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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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