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Week 1, Day 1

Exercise no. 1

Bench Plank Jack

Get in a plank position with hands and feet the bench. Hands should be under shoulders with a slight bend in the elbows. Hop feet down to the sides of the bench to straddle the bench. Hop feet back to the top of the bench. Exhale while hopping up. Keep

15 repetitions x 5 sets
Exercise no. 2

Partner: Core Hold/Oblique Twist

Partner 1: Stand with your feet slightly wider than shoulder width apart, your knees slightly bent, your shoulders pulled back and square and your core muscles tight. Hold the handle with both hands, with your arms almost straight and at shoulder height. Hold that position and squeeze your core until

15 repetitions x 5 sets
Exercise no. 3

Partner: Alternating Press

Partner 1: Standing in a split stance, hold the middle of the resistance band in both hands. Keep a few inches of band between each hand, leaving the handles for your partner. Partner 2: Hold a handle in each hand and step forward in a split stance until there’s no

20 repetitions x 5 sets
Exercise no. 4

Partner: Squat Hold/Squat and Row

Partner 1: Squat Hold Hold the middle of the resistance band in both hands, a few inches inches between each hand, leaving the handles for your partner. Stand with feet at hip or shoulder width (the exact position will depend on flexibility). Keeping the core engaged and the chest high,

20 repetitions x 5 sets
bodyparts worked
Glutes
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Quads
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Back
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Chest
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Shoulder
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Core
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Adductors
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Abductors
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workout goals
at home
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