Increase your resistance by moving further away from your anchor point or add another piece of resistance tubing.
WEEK 1
Monday
Cardio 20 min. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Wednesday
Cardio 5 min. (warm-up)
Pectoral flies (SETS: 4 REPS: 14/12/10/8)
Horizontal chest press (SETS: 3REPS: 14)
Shoulder press with theraband (SETS: 4 REPS: 14/12/10/8)
Side lateral raises with theraband (SETS: 3 REPS: 14)
Tricep pressdown with theraband (SETS: 4 REPS: 14/12/10/8)
Triceps overhead press (SETS: 3 REPS: 14)
Standing row with theraband (SETS: 4 REPS: 14/12/10/8)
Lateral pulldown with theraband (SETS: 3 REPS: 14)
Biceps curl with theraband (SETS: 4 REPS: 14/12/10/8)
Hammer curl with theraband (SETS: 3 REPS: 14)
Friday
Cardio 5 min. (warm-up)
Abdominal curls (SETS: 3 REPS: 14)
Reverse curls (SETS: 3 REPS: 14)
Oblique crunches (SETS: 3 REPS: 14)
Quadriceps tubing squat (sets: 4 reps: 14/12/10/8)
Body raise (sets: 4 reps: 14/12/10/8)
Hip lifts (sets: 3 reps: 14)
Hamstring curls with theraband (sets: 4 reps: 14/12/10/8)
Standing leg curl with theraband (sets: 3 reps: 14)
Lunges (sets: 3 reps: 14)
Calf contractions (sets: 4 reps: 14/12/10/8)
WEEK 2
Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Wednesday
Cardio 5 min. (warm-up)
Repeat lower-body series as displayed in week 1.
Friday
Cardio 5 min. (warm-up)
Repeat upper-body series as displayed in week 1.
WEEK 3
Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Abdominal curls (SETS: 3 REPS: 14)
Reverse curls (SETS: 3 REPS: 14)
Oblique crunches (SETS: 3 REPS: 14)
Wednesday
Cardio 5 min. (warm-up)
Repeat upper-body series as displayed in week 1.
Friday
Cardio 5 min. (warm-up)
Repeat lower-body series as displayed in week 1.
WEEK 4
Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Abdominal curls (SETS: 3 REPS: 14)
Reverse curls (SETS: 3 REPS: 14)
Oblique crunches (SETS: 3 REPS: 14)
Wednesday
Cardio 5 min. (warm-up)
Repeat lower-body series as displayed in week 1.
Friday
Cardio 5 min. (warm-up)
Repeat upper-body series as displayed in week 1.
WEEK 5
Monday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Abdominal curls (SETS: 3 REPS: 14)
Reverse curls (SETS: 3 REPS: 14)
Oblique crunches (SETS: 3 REPS: 14)
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.
Friday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES AS DISPLAYED IN WEEK 1.
WEEK 6
Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Abdominal curls (SETS: 3 REPS: 14)
Reverse curls (SETS: 3 REPS: 14)
Oblique crunches (SETS: 3 REPS: 14)
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES AS DISPLAYED IN WEEK 1.
Friday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES AS DISPLAYED IN WEEK 1.
WEEK 7
Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES AS DISPLAYED IN WEEK 1.
Friday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES AS DISPLAYED IN WEEK 1.
WEEK 8
Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Abdominal curls (SETS: 3 REPS: 14)
Reverse curls (SETS: 3 REPS: 14)
Oblique crunches (SETS: 3 REPS: 14)
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES AS DISPLAYED IN WEEK 1.
Friday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES AS DISPLAYED IN WEEK 1.
WEEK 9
Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Wednesday
Cardio 5 min. (warm-up)
Pectoral flies (SETS: 4 REPS: 14/12/10/8)
Horizontal chest press (SETS: 3REPS: 20)
Shoulder press with theraband (SETS: 4 REPS: 14/12/10/8)
Side lateral raises with theraband (SETS: 3 REPS: 20)
Tricep pressdown with theraband (SETS: 4 REPS: 14/12/10/8)
Triceps overhead press (SETS: 3 REPS: 20)
Standing row with theraband (SETS: 4 REPS: 14/12/10/8)
Lateral pulldown with theraband (SETS: 3 REPS: 20)
Biceps curl with theraband (SETS: 4 REPS: 14/12/10/8)
Hammer curl with theraband (SETS: 3 REPS: 20)
Friday
Cardio 5 min. (warm-up)
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
Quadriceps tubing squat(SETS: 4 REPS: 14/12/10/8)
Body raise (SETS: 4 REPS: 14/12/10/8)
Hip lifts (SETS: 3 REPS: 20)
Hamstring curls with theraband (SETS: 4 REPS: 14/12/10/8)
Standing leg curl with theraband (SETS: 3 REPS: 20)
Lunges (SETS: 3 REPS: 20)
Calf contractions (SETS: 4 REPS: 14/12/10/8)
WEEK 10
Monday
Cardio 30 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
Wednesday
Cardio 5 min. (warm-up)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9
Friday
Cardio 5 min. (warm-up)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9
WEEK 11
Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
Wednesday
Cardio 5 min. (warm-up)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9
Friday
Cardio 5 min. (warm-up)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9
WEEK 12
Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
Wednesday
Cardio 5 min. (warm-up)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9
Friday
Cardio 5 min. (warm-up)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9