💪 UPPER BODY WORKOUT

As you go through the exercises, go slow (Atleast 2 seconds on the eccentric and concentric portions of the movement). This maximizes muscle tension and muscle growth. Take a 45sec-1min rest in between sets. Please adjust the resistance bands to a resistance level that meets your specific needs.

 

-- EXERCISES --

Muscle Group - Chest
CHEST FLY - 3 Sets of 10 Reps
CHEST PRESS - 3 Sets of 10 Reps

Muscle Group - Shoulders
SIDE LATERAL RAISES - 3 Sets of 10 Reps
OVERHEAD PRESS - 3 Sets of 10 Reps

Muscle Group - Triceps/Biceps
BICEP CURLS - 3 Sets of 10 Reps
TRICEP EXTENSIONS - 3 Sets of 10 Reps

Muscle Group - Back
ROWS - 3 Sets of 10 Reps
STRAIGHT ARM PULL DOWNS - 3 Sets of 10 Reps
SHRUGS - 3 Sets of 10 Reps

GET YOUR FIT2DAY RESISTANCE BAND SET HERE --> https://fit2day.store/products/fit2day-resistance-bands-set

 

💪 LOWER BODY WORKOUT

As you go through the exercises, go slow (Atleast 2 seconds on the eccentric and concentric portions of the movement). Squeeze the muscle you are focusing on during each rep. This maximizes muscle tension and muscle growth. Take a 45sec-1min rest in between sets. Please adjust the resistance bands to a resistance level that meets your specific needs.

 

-- EXERCISES --

Standing Leg Kickbacks (Targets Glutes)
- 2 Sets of 15 Reps on Right Leg
- 2 Sets of 15 Reps on Left Leg

Kneeling Leg Kickbacks (Targets Glutes)
- 2 Sets of 15 Reps on Right Leg
- 2 Sets of 15 Reps on Left Leg

*IF YOU HAVE SENSITIVE KNEES, PLEASE DO STANDING LEG KICKBACKS FOR 4 SETS EACH LEG

Leg Side Kicks (Targets Hips)
- 3 Sets of 15 Reps on Right Leg
- 3 Sets of 15 Reps on Left Leg

Squats (Targets Entire Lower Body)
- 4 Sets of 15 Reps

Squat Shuffle (Targets Entire Lower Body)
- 4 Sets of 1 minute of shuffling per set (Use a timer!)

Lunges (Targets Entire Lower Body)
- 3 Sets of 15 Reps Right Leg
- 3 Sets of 15 Reps Left Leg

GET YOUR FIT2DAY RESISTANCE BAND SET HERE --> https://fit2day.store/products/fit2day-resistance-bands-set