Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Inchworm
A2. Wide Grip Bent Over Row
B1. Supinated Cable Row
B2. Upright Row
C1. 1.5 rep Barbell Bicep Curl
C2. Single Arm Military Press

Equipment Needed:
- Resistance Band
- Door Anchor

Workout:
A1. Face Pull
A2. 1/2 Kneeling Single Arm Lat Pulldown
B1. Kneel to Squat
B2. Hammer Curl
C1. Side Plank with Single Arm Row
C2. Half Burpee Walkin

Equipment Needed:
- Resistance Bands

Workout:
A1. Walking Pushup
A2. High Pull with Side Step
A3. Knee Drive with Band
A4. Banded Thrusters
A5. Front Raise ISO Hold
B1. VSit Progression
B2. Plank

Equipment Needed:
- Resistance Band
- Door Anchor

Workout:
A1. Inchworm
A2. Single Leg Deadlift
A3. Lateral A Skips
B1. Cable Front Raise to Oblique Crunch
B2. Kickthroughs
B3. Wall Sits

Equipment Needed:
- The Band Bar (optional)
- Resistance Bands (optional)

Workout:
A1. Squat
A2. Split Squat
A3. Curtsey Lunge
A4. Glute Bridge
A5. Plank

Equipment Needed:
- The Band Bar
- Resistance Bands

Workout:
A1. Floor Press
A2. Tricep Pushup
A3. Bear Hold
B1. Z Press
B2. Hammer Curl
B3. Front Raise
C1. Bicep Curls

Equipment Needed:
- Resistance Band

Workout:
A1. Bum Kicks to Reverse Run
A2. Banded Trusters
A3. Superman with Pulldown
A4. Banded Flutter Kicks
A5. Banded Woodchops

Equipment Needed:
- The Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Band Pullaparts
A2. RDL
B1. Tempo Pushups
B2. Single Arm Row
B3. Upright Row
C1. Deadbugs
C2. VSit Toe Taps

Equipment Needed:
- The Band Bar
- Resistance Bands
- Chair

Workout:
A1. Sumo Squats
A2. Alternating Lateral Lunges
A3. Quad Burners
B1. Front Box Squat
B2. Single-Leg Box Squat
B3. 1/2 Kneeling Glute Kickback

Equipment Needed:
- The Band Bar

Workout:
A1. Toe Jacks
A2. Bar Step Overs
A3. Squat with Underhand Front Raise
A4. Side to Side Shuffle
A5. Plank to Downdog
A6. Seated Bar Rotations

Equipment Needed:
- Band Bar

Workout:
A1. Standing March
A2. Squat to Calf Raise
A3. Walking Burpee
B1. Reverse Lunge with Front Raise
B2. Jumping Jack with Shoulder Press
C1. Bar Drag
C2. Russian Twist
C3. Mountain Climbers/Plank

Playlist:
https://open.spotify.com/playlist/2Nk9j4wWRXbWgHe8UXQb2t?si=22cb3850d0e7464b

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Tempo Back Squat
A2. Split Squat
B1. Horizontal Chest Press
B2. Standing Back Row
B3. Standing Rotations

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Wide Grip Barbell Bicep Curl
A2. Overhead Tricep Extension
A3. Drag Curl
A4. Tricep Kickbacks
A5. Hammer Curl

*Note: Burnout videos have no warmup or cooldown!

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Alternating Wide Grip Row
A2. Yates Row
A3. Shoulder Press
A4. 1 1/2 Bicep Curl
A5. Tricep Kickbacks

*Note: Burnout videos have no warmup or cooldown!

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Glute Bridge
A2. Glute Bridge Pulses
A3. Single Leg Glute Bridge
A4. Tabletop Hip Extension
A5. Straight Leg Glute Kickbacks
A6. Donkey Kick Pulses

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Front Squat
A2. RDL to Bent Over Row
A3. Standing Bicycles
B1. Cable Bicep Curls
B2. Bicep Curl ISO Hold with Reverse Lunges
B3. Lateral Lunge with SA Horizontal Row
C1. Single Leg Glute Bridge
C2. Deadbug

Equipment Needed:
- Band Bar
- Resistance Bands
- Bench/Elevated Surface
- Door Anchor

Workout:
A1. Incline Pushups
A2. Standing Shoulder Press
A3. Bicep Curls
A4. Upright Row
B1. 1/2 Kneeling Single Arm Row
B2. 1/2 Kneeling Pallof Press

Equipment Needed:
- Band Bar
- Resistance Bands
- Riser (optional)

Workout:
A1. Suitcase Squat
A2. Toe Elevated RDL
A3. Alternating Reverse Lunge
A4. Glute Bridge
A5. Glute Bridge March

Equipment Needed:
- Band Bar
- Resistance Bands
- Riser (optional)

Workout:
A1. Heel Elevated Front Squat
A2. Deadlift
A3. Bent Over Yates Row to Bicep Curl
A4. 1/2 Kneeling Shoulder Press
A5. Plank Saws to Hip Dips

30min Beginner Upper Body

Equipment needed:
- Band Bar
- Resistance Bands

Workout:
A1. Walkout to Pushup
A2. Shoulder Press
A3. Bent Over Row
A4. Hammer Curl
A5. Bird Dog

BLOCK 2 DAY 4 of STRONGBAND Level 1

Equipment needed:
- Light Resistance Band

Workout:
A1. Bum Kicks
A2. Lateral Hops
A3. Thrusters
A4. Loaded Beast to Plank
A5. Cross Body Mountain Climbers

BLOCK 1 DAY 4 of STRONGBAND Level 1

No equipment needed

Workout:
A1. Jumping Jacks
A2. High Knees
A3. Wall Sit
A4. Downward Dog to Alternating Knee Drive
A5. Plank Toe Taps

BLOCK 2 DAY 3 of STRONGBAND Level 1

Equipment needed:
- Band Bar
- Resistance Bands

Workout:
A1. Thrusters
A2. Sumo Squat Pulses
A3. Single Arm Lateral Raise
A4. Reverse Lunge
B1. Slider Lateral Lunge
B2. Yates Row
B3. Tricep Extension
B4. Clamshells
B5. Swimmers

BLOCK 2 DAY 2 of STRONGBAND Level 1

Equipment needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Bench/Stepper

Workout:
A1. Incline Pushup
A2. Z-Press
A3. Standing Rotational Chest Press
B1. Single Arm Kneeling Row
B2. Lying Bar Pullover
B3. Tricep Kickbacks
C1. Sit Up with Band
C2. Russian...