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Exercises

Set 1: 4 rounds
Squat with Band
Resistance: Heavy
Squat with Band
15 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Stiff Leg Deadlift with Band
Effort: Vigorous
Stiff Leg Deadlift with Band
12 reps
Rest
Rest
30 seconds

Set 3: 4 rounds
Chest Press with Band
Effort: Vigorous
Chest Press with Band
15 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Chest Flies with Band
Effort: Vigorous
Chest Flies with Band
15 reps
Rest
Rest
30 seconds

Set 5: 4 rounds
Rowling with Band
Effort: Vigorous
Rowling with Band
15 reps
Rest
Rest
30 seconds

Set 6: 3 rounds
Upright Row with Resistance Band
Effort: Vigorous
Upright Row with Resistance Band
10 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Band Shoulder Press
Resistance: Heavy
Band Shoulder Press
12 reps
Rest
Rest
30 seconds

Set 8: 3 rounds
Lateral Raise With Flat Band
Effort: Vigorous
Lateral Raise With Flat Band
12 reps
Rest
Rest
30 seconds

Set 9: 3 rounds
Triceps with Band
Effort: Vigorous
Triceps with Band
15 reps
Rest
Rest
30 seconds

Set 10: 4 rounds
Band Bicep Curls
Resistance: Heavy
Band Bicep Curls
15 reps
Rest
Rest
30 seconds

Set 11: 3 rounds
Calf with Band
Effort: Vigorous
Calf with Band
15 reps
Rest
Rest
30 seconds


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