Fitness isn’t a destination or goal; it’s a lifestyle. Having said that, I can understand that it may be difficult for many to stay on top of their training.
I am sharing with you my go to 3-day program that I use while travelling or when I am not able to make it to the gym. You can do this anywhere and it is for all fitness levels!
All you need is a resistance band and booty band. You can change the level of the resistance bands to match your fitness level or desired intensity.
DAY 1
Section 1: 4 rounds, not timed but complete all exercises to make up 1 round; then repeat 3x for a total of 4 rounds.
A. Push Ups x 10 reps (modify as needed)
B. Walking Lunges x 10 reps for each leg
C. Squats with booty bands x 20 reps
D. Thrusters with resistance band x 10 reps
Section 2: TABATA – (best used with a tabata timer app)- 20 seconds on, 10 seconds off, 8 rounds of each exercise, total 4 minutes. There are 6 exercises so do each tabata round (total 24 minutes)
I. Duck walk with booty band
ii. up-down planks
iii. jumping jacks
iv. wall sits with booty band
v. high knee jumps
vi. V sit ups
DAY 2
Section 1: 4 rounds, not timed but complete all exercises to make up 1 round; then repeat 3x for a total of 4 rounds.
A. Bicep curls with resistance band x 12 reps
B. overhead tricep extension with resistance band x 12 reps
C. single leg kickbacks with resistance bands x 10 reps for each leg
D. Inch worms -10 up/down
Section 2: TABATA – (best used with a tabata timer app)- 20 seconds on, 10 seconds off, 8 rounds of each exercise, total 4 minutes. There are 6 exercises so do each tabata round (total 24 minutes)
I. Glute bridge with booty band
ii. mountain climbers
iii. side plank (alternate side with each round)
iv. leg raises
v. alternating leg split squat (not to be confused with squat or lunge)
vi. step ups (on stairs or a chair)
DAY 3
Section 1: 4 rounds, not timed but complete all exercises to make up 1 round; then repeat 3x for a total of 4 rounds.
A. Bent over row with resistance band x 10 reps
B. Front Squat with resistance band x 10 reps
C. Tricep dips (use chair or the last stairs on a staircase) x 10 reps
D. Push press with resistance band x 10 reps
Section 2: TABATA – (best used with a tabata timer app)- 20 seconds on, 10 seconds off, 8 rounds of each exercise, total 4 minutes. There are 6 exercises so do each tabata round (total 24 minutes)
I. burpees
ii. bicycle
iii. plank holds
iv. jumping squats
v. jumping lunge
vi. scissors (or flutter with hands under back to protect it)
*** As with any workout program, please be sure to check with your family doctor before proceeding especially if you are pregnant or have health concerns*****
Please feel free to comment or ask any questions below.
xo,
Jessy
