BALL & BAND ADVANCED WEIGHT LOSS
12 WEEKs51 DAYs457 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 2 | 30 |
| Static Side Lunges With Band V·05 | 3 | 15 |
| One Legged Squat With Foot On Ball With Band V·45 | 3 | 6 |
| Ball Push Ups Ball On Ground V·03 | 3 | 8 |
| Push-Up V·10 | 3 | 8 |
| Prone Iso Abs On Knees V·04 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 471 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 12 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Jump Rope V·01 | 3 | 30 |
| Bands Upright Row V·03 | 3 | 15 |
| Band Bent-Over Rear Delt Raise V·62 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Seated On Ball High Bicep Curls Both Arms V·09 | 3 | 30 |
| Standing Kickbacks Both Arms With Band V·08 | 3 | 30 |
| Prone Iso Abs On Knees V·04 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 723 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 3 | 20 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 20 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump in Place V·01 | 3 | 10 |
| Barrel Throws with Band V·01 | 3 | 12 |
| Band Reverse-Grip Chest Press V·65 | 3 | 20 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 1 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 456 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 2 | 30 |
| Adductor Side Steps V·05 | 2 | 30 |
| Jump in Place V·01 | 2 | 10 |
| Sumo Squat With Band V·31 | 3 | 12 |
| Standing One Leg Full Range Lateral Raise With Band Both Arms V·51 | 3 | 10 |
| Seated Shoulder Press On Ball With Band One Arm V·14 | 2 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 17 | 306 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 20 |
| Ball Squat With Band V·16 | 3 | 15 |
| Static Side Lunges With Band V·05 | 3 | 12 |
| One Legged Squat With Foot On Ball With Band V·45 | 3 | 8 |
| One Legged Squat With Foot On Ball With Band V·45 | 3 | 10 |
| Ball Push Ups Ball On Ground V·03 | 3 | 8 |
| Push-Up V·10 | 3 | 8 |
| Prone Iso Abs On Knees V·04 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 2 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 423 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 8 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 10 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 10 |
| Jump Rope V·01 | 2 | 30 |
| Bands Upright Row V·03 | 3 | 12 |
| Band Bent-Over Rear Delt Raise V·62 | 3 | 8 |
| Jump Rope V·01 | 3 | 20 |
| Seated On Ball High Bicep Curls Both Arms V·09 | 3 | 15 |
| Standing Kickbacks Both Arms With Band V·08 | 3 | 15 |
| Prone Iso Abs On Knees V·04 | 2 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 504 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 3 | 15 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 12 |
| Standing Shrugs With Band V·01 | 3 | 10 |
| Jump in Place V·01 | 3 | 10 |
| Barrel Throws with Band V·01 | 3 | 12 |
| Band Reverse-Grip Chest Press V·65 | 3 | 15 |
| Band One-Arm Standing Flye V·34 | 3 | 10 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 402 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 3 | 15 |
| Adductor Side Steps V·05 | 3 | 10 |
| Jump in Place V·01 | 3 | 10 |
| Sumo Squat With Band V·31 | 3 | 12 |
| Standing One Leg Full Range Lateral Raise With Band Both Arms V·51 | 3 | 10 |
| Seated Shoulder Press On Ball With Band One Arm V·14 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 291 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 4 | 15 |
| Static Side Lunges With Band V·05 | 2 | 20 |
| One Legged Squat With Foot On Ball With Band V·45 | 1 | 15 |
| Ball Push Ups Ball On Ground V·03 | 3 | 10 |
| Push-Up V·10 | 3 | 10 |
| Prone Iso Abs On Knees V·04 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 415 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 10 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Bands Upright Row V·03 | 3 | 12 |
| Band Bent-Over Rear Delt Raise V·62 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Seated On Ball High Bicep Curls Both Arms V·09 | 4 | 15 |
| Standing Kickbacks Both Arms With Band V·08 | 4 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 570 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 3 | 15 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 12 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump in Place V·01 | 3 | 30 |
| Barrel Throws with Band V·01 | 4 | 8 |
| Band Reverse-Grip Chest Press V·65 | 4 | 12 |
| Band One-Arm Standing Flye V·34 | 4 | 10 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 501 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 3 | 15 |
| Adductor Side Steps V·05 | 3 | 10 |
| Jump in Place V·01 | 3 | 8 |
| Sumo Squat With Band V·31 | 4 | 8 |
| Standing One Leg Full Range Lateral Raise With Band Both Arms V·51 | 4 | 10 |
| Seated Shoulder Press On Ball With Band One Arm V·14 | 4 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 4 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 271 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 20 |
| Ball Squat With Band V·16 | 4 | 10 |
| Static Side Lunges With Band V·05 | 4 | 12 |
| One Legged Squat With Foot On Ball With Band V·45 | 2 | 15 |
| Ball Push Ups Ball On Ground V·03 | 3 | 12 |
| Push-Up V·10 | 2 | 10 |
| Prone Iso Abs On Knees V·04 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 429 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 4 | 10 |
| Standing Side Raise With Band Alternating Arms V·62 | 4 | 8 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 4 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Bands Upright Row V·03 | 2 | 20 |
| Band Bent-Over Rear Delt Raise V·62 | 3 | 8 |
| Jump Rope V·01 | 3 | 20 |
| Seated On Ball High Bicep Curls Both Arms V·09 | 4 | 15 |
| Standing Kickbacks Both Arms With Band V·08 | 4 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 34 | 509 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 4 | 20 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 2 | 15 |
| Standing Shrugs With Band V·01 | 3 | 25 |
| Jump in Place V·01 | 3 | 10 |
| Barrel Throws with Band V·01 | 2 | 20 |
| Band Reverse-Grip Chest Press V·65 | 4 | 15 |
| Band One-Arm Standing Flye V·34 | 4 | 10 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 460 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 4 | 15 |
| Adductor Side Steps V·05 | 3 | 10 |
| Jump in Place V·01 | 2 | 15 |
| Sumo Squat With Band V·31 | 3 | 12 |
| Standing One Leg Full Range Lateral Raise With Band Both Arms V·51 | 4 | 8 |
| Seated Shoulder Press On Ball With Band One Arm V·14 | 2 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 303 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 12 |
| Adductor Side Steps V·05 | 3 | 10 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 8 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 12 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 20 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 516 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 20 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Band Lateral Raise V·32 | 3 | 15 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 12 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 438 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 10 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 10 |
| Static Side Lunges With Band V·05 | 3 | 12 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 12 |
| Exercise Ball Pullover with Bands V·01 | 3 | 15 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 12 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 25 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 25 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 568 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 15 |
| Barrel Throws with Band V·01 | 3 | 10 |
| Band Reverse-Grip Chest Press V·65 | 3 | 10 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Close-Grip Push-Up V·05 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 10 |
| Jumping Lunge V·03 | 3 | 8 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 12 |
| Bands Upright Row V·03 | 3 | 8 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 15 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 564 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 12 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 12 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 15 |
| Adductor Side Steps V·05 | 3 | 10 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 15 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 10 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 15 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 477 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 15 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 15 |
| Band Lateral Raise V·32 | 3 | 12 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 15 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 432 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 15 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 12 |
| Static Side Lunges With Band V·05 | 3 | 15 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 10 |
| Exercise Ball Pullover with Bands V·01 | 3 | 12 |
| Exercise Ball Pullover with Bands V·01 | 3 | 12 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 10 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 25 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 523 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 10 |
| Barrel Throws with Band V·01 | 3 | 15 |
| Band Reverse-Grip Chest Press V·65 | 3 | 20 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Close-Grip Push-Up V·05 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 12 |
| Jumping Lunge V·03 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 12 |
| Bands Upright Row V·03 | 3 | 12 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 10 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 558 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 10 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 8 |
| Adductor Side Steps V·05 | 3 | 12 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 12 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 15 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 20 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 501 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 12 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 15 |
| Band Lateral Raise V·32 | 3 | 10 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 10 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 20 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 327 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 10 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 10 |
| Static Side Lunges With Band V·05 | 3 | 12 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 15 |
| Exercise Ball Pullover with Bands V·01 | 3 | 10 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 2 | 20 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 20 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 25 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 536 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 15 |
| Barrel Throws with Band V·01 | 3 | 12 |
| Band Reverse-Grip Chest Press V·65 | 3 | 10 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Close-Grip Push-Up V·05 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 297 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 10 |
| Jumping Lunge V·03 | 3 | 8 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 15 |
| Bands Upright Row V·03 | 3 | 12 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 15 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 555 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 10 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 8 |
| Adductor Side Steps V·05 | 3 | 15 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 15 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 12 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 20 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 510 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 10 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Band Lateral Raise V·32 | 3 | 15 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 10 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 10 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 25 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 351 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 10 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 15 |
| Static Side Lunges With Band V·05 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 15 |
| Exercise Ball Pullover with Bands V·01 | 3 | 10 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 10 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 15 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 505 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 2 | 15 |
| Standing Upright Row With Band Alternating Arms V·02 | 4 | 8 |
| Barrel Throws with Band V·01 | 4 | 12 |
| Band Reverse-Grip Chest Press V·65 | 3 | 15 |
| Band One-Arm Standing Flye V·34 | 3 | 12 |
| Close-Grip Push-Up V·05 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 311 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 12 |
| Jumping Lunge V·03 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 20 |
| Bands Upright Row V·03 | 3 | 20 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 20 |
| Standing Shrugs With Band V·01 | 3 | 25 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 651 REPS |
WEEK 9
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Band One-Arm Standing Flye V·34 | 4 | 8 |
| Ball Push Ups Feet Elevated V·04 | 4 | 10 |
| Seated Shoulder Press On Ball With Band Alternating Arms V·15 | 4 | 12 |
| Standing Full Range Lateral Raise With Band One Arm V·34 | 2 | 15 |
| Laying On Back On Ball One Leg Tricep Extension With Band Both Arms V·29 | 3 | 12 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 5 | 8 |
| Close-Grip Push-Up – Feet On Ball V·10 | 3 | 12 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 4 | 60 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 712 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jumping Lunge V·03 | 4 | 15 |
| Static Lunge With Bands V·06 | 4 | 10 |
| Front Ball Squat With Band V·12 | 3 | 20 |
| Standing Bicep Curl With Band One Arm V·01 | 3 | 12 |
| Band Kneeling Lat Pulldown V·09 | 3 | 8 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 4 | 10 |
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 3 | 30 |
| Laying on Ball Abdominal Crunches Feet on Wall With a Twist V·14 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 425 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 4 | 30 |
| Band One-Arm Standing Flye V·34 | 3 | 10 |
| Ball Push Ups Feet Elevated V·04 | 3 | 10 |
| Seated Shoulder Press On Ball With Band Alternating Arms V·15 | 5 | 8 |
| Standing Full Range Lateral Raise With Band One Arm V·34 | 2 | 15 |
| Laying On Back On Ball One Leg Tricep Extension With Band Both Arms V·29 | 3 | 20 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 5 | 12 |
| Close-Grip Push-Up – Feet On Ball V·10 | 1 | 15 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 2 | 60 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 4 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 585 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jumping Lunge V·03 | 3 | 20 |
| Static Lunge With Bands V·06 | 4 | 10 |
| Front Ball Squat With Band V·12 | 5 | 12 |
| Standing Bicep Curl With Band One Arm V·01 | 2 | 10 |
| Band Kneeling Lat Pulldown V·09 | 4 | 10 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 8 |
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 4 | 30 |
| Laying on Ball Abdominal Crunches Feet on Wall With a Twist V·14 | 5 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 439 REPS |
WEEK 10
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Standing Close Grip High Rows With Band Both Arms V·83 | 5 | 8 |
| Prone Cobras On Ground With Band Both Arms V·08 | 4 | 10 |
| Kneeling Lat Pulldowns With Band One Arm V·07 | 4 | 10 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 15 |
| Wide Grip Push Ups Feet On Ball V·12 | 5 | 10 |
| Standing Chest Fly With Band Both Arms V·36 | 3 | 12 |
| Laying On Back On Ball Shoulder Press With Band Both Arms V·81 | 4 | 12 |
| Laying Prone On Ball Side Raise With Band One Arm V·09 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 34 | 425 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 4 | 25 |
| Front Ball Squat With Band V·12 | 3 | 20 |
| Walking Lunge V·06 | 3 | 15 |
| Laying Prone On Ball Bicep Curl With Band Both Arms V·51 | 4 | 12 |
| Laying On Back On Ball Tricep Extension With Band One Arm V·01 | 5 | 10 |
| Close-Grip Push-Up V·05 | 3 | 8 |
| Prone Iso Abs On Ball V·01 | 3 | 30 |
| Laying on Ground Abdominal Crunches Hand Straight Up with Band V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 492 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 2 | 50 |
| Standing Close Grip High Rows With Band Both Arms V·83 | 5 | 8 |
| Prone Cobras On Ground With Band Both Arms V·08 | 4 | 20 |
| Kneeling Lat Pulldowns With Band One Arm V·07 | 4 | 10 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 12 |
| Wide Grip Push Ups Feet On Ball V·12 | 3 | 10 |
| Standing Chest Fly With Band Both Arms V·36 | 3 | 15 |
| Laying On Back On Ball Shoulder Press With Band Both Arms V·81 | 4 | 20 |
| Laying Prone On Ball Side Raise With Band One Arm V·09 | 5 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 491 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 5 | 10 |
| Front Ball Squat With Band V·12 | 3 | 20 |
| Walking Lunge V·06 | 4 | 15 |
| Laying Prone On Ball Bicep Curl With Band Both Arms V·51 | 4 | 15 |
| Laying On Back On Ball Tricep Extension With Band One Arm V·01 | 4 | 8 |
| Close-Grip Push-Up V·05 | 5 | 15 |
| Prone Iso Abs On Ball V·01 | 2 | 45 |
| Laying on Ground Abdominal Crunches Hand Straight Up with Band V·01 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 487 REPS |
WEEK 11
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 2 | 45 |
| Band One-Arm Standing Flye V·34 | 4 | 10 |
| Ball Push Ups Feet Elevated V·04 | 6 | 8 |
| Seated Shoulder Press On Ball With Band Alternating Arms V·15 | 3 | 15 |
| Standing Full Range Lateral Raise With Band One Arm V·34 | 3 | 10 |
| Laying On Back On Ball One Leg Tricep Extension With Band Both Arms V·29 | 5 | 10 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 2 | 8 |
| Close-Grip Push-Up – Feet On Ball V·10 | 1 | 12 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 4 | 25 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 34 | 551 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jumping Lunge V·03 | 4 | 12 |
| Static Lunge With Bands V·06 | 6 | 8 |
| Front Ball Squat With Band V·12 | 3 | 20 |
| Standing Bicep Curl With Band One Arm V·01 | 3 | 10 |
| Band Kneeling Lat Pulldown V·09 | 2 | 15 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 8 |
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 2 | 45 |
| Laying on Ball Abdominal Crunches Feet on Wall With a Twist V·14 | 2 | 40 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 410 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 2 | 45 |
| Band One-Arm Standing Flye V·34 | 2 | 15 |
| Ball Push Ups Feet Elevated V·04 | 4 | 10 |
| Seated Shoulder Press On Ball With Band Alternating Arms V·15 | 3 | 8 |
| Standing Full Range Lateral Raise With Band One Arm V·34 | 3 | 10 |
| Laying On Back On Ball One Leg Tricep Extension With Band Both Arms V·29 | 4 | 10 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 3 | 15 |
| Close-Grip Push-Up – Feet On Ball V·10 | 4 | 8 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 2 | 45 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 2 | 50 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 521 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jumping Lunge V·03 | 4 | 15 |
| Static Lunge With Bands V·06 | 3 | 8 |
| Front Ball Squat With Band V·12 | 5 | 10 |
| Standing Bicep Curl With Band One Arm V·01 | 3 | 12 |
| Band Kneeling Lat Pulldown V·09 | 4 | 15 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 2 | 8 |
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 4 | 30 |
| Laying on Ball Abdominal Crunches Feet on Wall With a Twist V·14 | 2 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 416 REPS |
WEEK 12
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 4 | 25 |
| Standing Close Grip High Rows With Band Both Arms V·83 | 3 | 15 |
| Prone Cobras On Ground With Band Both Arms V·08 | 4 | 12 |
| Kneeling Lat Pulldowns With Band One Arm V·07 | 3 | 15 |
| Standard Grip Pushups Feet On Ball V·02 | 2 | 20 |
| Wide Grip Push Ups Feet On Ball V·12 | 3 | 10 |
| Standing Chest Fly With Band Both Arms V·36 | 1 | 15 |
| Laying On Back On Ball Shoulder Press With Band Both Arms V·81 | 5 | 10 |
| Laying Prone On Ball Side Raise With Band One Arm V·09 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 409 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 6 | 10 |
| Front Ball Squat With Band V·12 | 5 | 10 |
| Walking Lunge V·06 | 2 | 15 |
| Laying Prone On Ball Bicep Curl With Band Both Arms V·51 | 3 | 8 |
| Laying On Back On Ball Tricep Extension With Band One Arm V·01 | 4 | 12 |
| Close-Grip Push-Up V·05 | 2 | 15 |
| Prone Iso Abs On Ball V·01 | 5 | 10 |
| Laying on Ground Abdominal Crunches Hand Straight Up with Band V·01 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 328 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Standing Close Grip High Rows With Band Both Arms V·83 | 5 | 10 |
| Prone Cobras On Ground With Band Both Arms V·08 | 2 | 20 |
| Kneeling Lat Pulldowns With Band One Arm V·07 | 2 | 25 |
| Standard Grip Pushups Feet On Ball V·02 | 4 | 10 |
| Wide Grip Push Ups Feet On Ball V·12 | 5 | 12 |
| Standing Chest Fly With Band Both Arms V·36 | 4 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 378 REPS |