This program has been designed to accomplish several fitness objectives.
➢ The fast-paced tempo of the workout keeps your heart rate elevated
throughout the entire workout, which means you are getting some
cardiovascular benefit while performing your resistance training.
➢ The high repetition range of exercises and short rest periods only allow for
minimum muscle recovery between sets, which targets your anaerobic
➢ Almost every exercise is performed with dumbbells, on an exercise ball, or
unilaterally (one side at a time), which requires balance and core activation
for stabilization throughout the entire workout.
➢ As you progress, cardio-acceleration is performed between exercises, which
drives your heart rate up even further, creates an additional anaerobic
endurance challenge and further ramps up your metabolism. All of which
equal more calories burned for a longer period of time after your workout is
complete (known as EPOC or “afterburn”), which results in increased fat loss.
➢ Every workout in the program has at least one exercise that focuses on core
muscle activation. One day is devoted to core muscle development. A
strong, healthy core provides “functional strength”; the support and mobility
necessary to perform activities of daily living more easily.
➢ One to two days per week you will be performing steady state cardio exercise
to develop and maintain aerobic endurance.
Bands, ‘Bells & a Ball has been designed to build up your strength and endurance
through steady progress until you can perform the target repetitions for each
exercise with the prescribed rest periods and also perform the cardio acceleration
during the workouts. If your current level of fitness is such that you are able to
achieve the maximum rep target on your first day with this program, great. Keep
up the good work. Continue to challenge yourself by performing maximum reps
with heavier weight as you continue training. Remain very much aware of your
form when performing the exercises. Maximum reps with heavy weight and poor