Monday – Lower Body Strength & Endurance
Circuit (Repeat 4 rounds, rest 30 sec between rounds):
- Banded Squats – 45 sec
- Banded Glute Bridges – 30 sec
- Banded Lateral Walks – 45 sec
- Banded Step-Back Lunges – 30 sec
- Banded Plank Hold (band around wrists) – 45 sec
Finisher: Banded Squat Hold – 30 sec
Tuesday – Upper Body & Core
Circuit (Repeat 4 rounds, rest 30 sec between rounds):
- Banded Shoulder Press – 30 sec
- Banded Bent-Over Rows – 45 sec
- Banded Bicep Curls – 30 sec
- Banded Triceps Extensions – 30 sec
- Banded Dead Bug (band around feet) – 30 sec
Finisher: Max Banded Shoulder Taps – 30 sec
Wednesday – Full Body Strength & HIIT
(Repeat 4 rounds, rest 30 sec between rounds):
- Banded Jump Squats – 30 sec
- Banded Push-Ups – 30 sec
- Banded Side Lunges – 45 sec
- Banded Plank Rows – 30 sec
- Banded Bicycle Crunches – 30 sec
Finisher: 1-Min Max Banded Squats
Thursday – Active Recovery & Core Stability
(Lower intensity day, repeat 3 rounds, rest 45 sec between rounds)
- Slow Banded Squats – 45 sec
- Banded Glute Kickbacks – 30 sec each side
- Banded Deadlifts – 45 sec
- Banded Side Plank Hold (band around wrists) – 30 sec each side
- Banded Russian Twists – 30 sec
Finisher: Deep core breathing in plank – 30 sec
Friday – Power & Strength
Circuit (Repeat 4 rounds, rest 30 sec between rounds):
- Banded Squats to Press – 45 sec
- Banded Split Squats – 30 sec each leg
- Banded Chest Press – 30 sec
- Banded Lat Pulldown – 30 sec
- Banded Mountain Climbers – 30 sec
Finisher: 1-Min Banded Plank Hold