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Bands, ‘Bells & a Ball Program
Serious Training for Serious Results
Introduction
If you are like a lot of people, you really do want to get into great shape. You want
to lose that “soft” look and put on some quality muscle. So many would-be
exercisers crave that lean, strong physique and want it so badly they can almost
taste it.
So, what is stopping them? Frequently, it is one or more of these excuses:
High cost of gym memberships
Can’t find the time to get to the gym
Don’t like standing in line to wait for equipment
Classes they like aren’t at convenient times
Feel self-conscious working out in front of other people
Have small children and finding sitters to go to the gym is a hassle
….and the list goes on, but you get the idea.
In addition to the above list, one of the most overwhelming reasons people put off
getting into great shape is that they simply don’t know where or how to get started
with a program. Finding which exercises to perform, how many sets or repetitions
of the exercises to perform, how much or how little rest to take are all very valid
questions and can be extremely challenging. The wrong combination of any of
these variables will not get you the results that you are after. Therefore, countless
numbers of people never even get started on a program.
Well, this program addresses all of your concerns and questions. With Bands, ‘Bells
& a Ball, the guesswork and uncertainty is all removed and you are left with an easy
to follow program that is at your fingertips 24/7/365.
The really cool thing about this program is that you don’t need fancy gym
equipment. I have designed it to be done in the comfort of your own home gym, or
wherever you enjoy working out. All you need is an exercise ball, power bands
(with a place to anchor them) and a couple of dumbbells. That’s it.
You don’t have your home gym set up yet? No problem. Click here to get started.
The Program
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
endurance.
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
form is a waste of your time and exposes you to potential injury. Good quality reps
with full range of motion and control is what you are striving for. Don’t make
sacrifices that will hinder your progress and potentially cause you injury. To help
you with this, simply click on any exercise in the program to see a video of me
demonstrating the exercise with proper form.
Your workouts are organized with four days in the gym and one to two days out of
the gym, depending on your preference for either five or six days per week of
structured exercise.
Day 1: Push Day As the name implies, this workout focuses on the muscles
used in pushing activities. You will be performing exercises that focus
primarily on the chest and triceps. Additionally, you will also be performing
some core exercises
Day 2: Leg Day Leg day will be challenging for most people. Most of the
exercises prescribed here can be performed as body-weight only or, for an
additional challenge, you can perform the exercise with added weight by
simply holding dumbbells while performing them. Since the majority of these
leg exercises require core activation to perform them properly, there is not a
specific “core” exercise prescribed for this workout.
Day 3: Pull Day As with “Push Day”, this workout focuses on the muscles
used in pulling activities. On this day, you will be focusing primarily on the
muscles of the back and biceps. There are specific core exercises prescribed
for this day as well.
Day 4: Steady-State Cardio Your choice of an aerobic activity for at least 30
minutes
Day 5: Cardio and Core This day is arranged into two circuit workouts
designed to keep your heart rate up and challenging your endurance. The
first circuit hits your legs and delts in a challenging format. The second circuit
is all core endurance and strength.
Day 6: Steady-State Cardio Your choice of an aerobic activity for at least 30
minutes
This entire program is also available using The Body Shops Virtual Training App.
During week 1, you will start off with a range of rest time, repetitions, or both. If
you are currently in a condition in which you can perform the maximum reps (with
good form) of an exercise and move to the next set with the minimum rest in the
range, wonderful. Challenge yourself by performing the exercise with heavier
weight. If you struggle to perform the repetitions with good form or the maximum
rest doesn’t feel like enough time to recover, that is by design. Stick with it. Your
body will adapt and you will soon be able to do more reps and be ready for the next
set with less rest as you go.
You will be resting for a full 60 seconds between exercises.
Week 1
Day 1: BBB Push Day
Exercise
Sets
Reps / Time
Rest
Ball Chest Press
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Chest Fly
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Overhead Press
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Triceps Press
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Power Band Single-Arm High Anchor Fly
3
30 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Side Plank
3
30 Sec to 1 Min Per Side
30-45 Sec
Rest between Exercises
1
30 Seconds
Ball Prone Balance
3
30 Sec to 1 Min
30-45 Sec
Rest between Exercises
1
30 Seconds
Ball Static Back Extension
3
30 Sec to 1 Min
30-45 Sec
Day 2: BBB Leg Day
Sets
Reps / Time
Rest
4
10-20 Reps
30-45 Sec
1
1 Minute
4
10-20 Reps
30-45 Sec
1
1 Minute
4
10-20 Reps
30-45 Sec
1
1 Minute
4
10-20 Reps
30-45 Sec
1
1 Minute
4
10-20 Reps Each Leg
30-45 Sec
1
1 Minute
4
15-30 Reps Each Leg
As Needed
Day 3: BBB Pull Day
Exercise
Sets
Reps / Time
Rest
Dumbbell Bent Over Row
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Lat Pull with Power Band
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Scapular Pull
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Dumbbell Upright Row
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Biceps Curl
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Dumbbell Lateral Bend
3
30 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Swimmers
3
30 Sec to 1 Min
30-45 Sec
Day 4 / Day 6: Steady-State Cardio
Steady state cardio can be anything of your choice. A Rate of Perceived Exertion (RPE) of
between 5-8 is your target. Options can be outdoor run, treadmill, rower, elliptical, paddle
boarding, etc. The goal is to maintain a level of intensity for at least 30 minutes to provide
aerobic conditioning. You will be able to measure your progress based on how far you go
during that bout of exercise. How far you actually travel is not nearly as important as
maintaining your level of intensity (RPE 5-8) for at least 30 minutes. As your aerobic endurance
improves, you will be traveling farther in the same amount of time.
Day 5: BBB Core & Cardio Day
Circuit 1
Exercise
Sets
Reps / Time
Rest
Dumbbell Thrusters
4
20 Reps
None
Dumbbell Lateral Raise
4
25 Reps
None
Step Back Lunges
4
10 Reps Each Leg
None
Dumbbell Rear Delt Fly
4
25 Reps
None
Lateral Steps with Band
4
10 Reps Each Leg
1 Min
For the above circuit; rest as needed to make the target reps. Once you achieve the target
reps, move to the next exercise with as little rest as possible. Rest for one full minute following
completion of all exercises in the circuit.
Circuit 2
Exercise
Sets
Reps / Time
Rest
Ball Crunch
3
1 Minute
None
Ball Knee Tuck
3
1 Minute
None
Ball Russian Twist
3
1 Minute
None
Power Band Resistance Crunches
3
1 Minute
None
Power Band Resisted Bicycle Crunches
3
1 Minute
None
Power Band Wood Choppers (right &
left)
3
1 Minute
None
Power Band Paddlers (right & left)
3
1 Minute
None
Power Band Torso Twist (right & left)
3
1 Minute
90 Sec
For the above circuit; perform as many reps as possible (with good form) during the 1 minute
“work” period. When the work period is finished, move to the next exercise with as little rest as
possible. Your goal is to be able to complete more reps during the work period as you progress
through the program. Rest for the full 90 seconds following completion of all exercises in the
circuit.
During week 2, your rest periods will remain with the 30-45 second range. Your
minimum repetition will be increased slightly to continue developing your
anaerobic endurance and strength. Maximum repetitions will remain at 20.
You will be resting for a full 60 seconds between exercises.
Week 2
Day 1: BBB Push Day
Exercise
Sets
Reps / Time
Rest
Ball Chest Press
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Chest Fly
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Overhead Press
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Triceps Press
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Power Band Single-Arm High Anchor Fly
3
30 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Side Plank
3
30 Sec to 1 Min Per Side
30-45 Sec
Rest between Exercises
1
30 Seconds
Ball Prone Balance
3
30 Sec to 1 Min
30-45 Sec
Rest between Exercises
1
30 Seconds
Ball Static Back Extension
3
30 Sec to 1 Min
30-45 Sec
Day 2: BBB Leg Day
Sets
Reps / Time
Rest
4
15-20 Reps
30-45 Sec
1
1 Minute
4
15-20 Reps
30-45 Sec
1
1 Minute
4
15-20 Reps
30-45 Sec
1
1 Minute
4
15-20 Reps
30-45 Sec
1
1 Minute
4
15-20 Reps Each Leg
30-45 Sec
1
1 Minute
4
20-30 Reps Each Leg
As Needed
Day 3: BBB Pull Day
Exercise
Sets
Reps / Time
Rest
Dumbbell Bent Over Row
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Lat Pull with Power Band
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Scapular Pull
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Dumbbell Upright Row
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Biceps Curl
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Dumbbell Lateral Bend
3
30 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Swimmers
3
30 Sec to 1 Min
30-45 Sec
Day 4 / Day 6: Steady-State Cardio
Steady state cardio can be anything of your choice. A Rate of Perceived Exertion (RPE) of
between 5-8 is your target. Options can be outdoor run, treadmill, rower, elliptical, paddle
boarding, etc. The goal is to maintain a level of intensity for at least 30 minutes to provide
aerobic conditioning. You will be able to measure your progress based on how far you go
during that bout of exercise. How far you actually travel is not nearly as important as
maintaining your level of intensity (RPE 5-8) for at least 30 minutes. As your aerobic endurance
improves, you will be traveling farther in the same amount of time.
Day 5: BBB Core & Cardio Day
Circuit 1
Exercise
Sets
Reps / Time
Rest
Dumbbell Thrusters
4
20 Reps
None
Dumbbell Lateral Raise
4
25 Reps
None
Step Back Lunges
4
10 Reps Each Leg
None
Dumbbell Rear Delt Fly
4
25 Reps
None
Lateral Steps with Band
4
10 Reps Each Leg
1 Min
For the above circuit; rest as needed to make the target reps. Once you achieve the target
reps, move to the next exercise with as little rest as possible. Rest for one full minute following
completion of all exercises in the circuit.
Circuit 2
Exercise
Sets
Reps / Time
Rest
Ball Crunch
3
1 Minute
None
Ball Knee Tuck
3
1 Minute
None
Ball Russian Twist
3
1 Minute
None
Power Band Resistance Crunches
3
1 Minute
None
Power Band Resisted Bicycle Crunches
3
1 Minute
None
Power Band Wood Choppers (right &
left)
3
1 Minute
None
Power Band Paddlers (right & left)
3
1 Minute
None
Power Band Torso Twist (right & left)
3
1 Minute
90 Sec
For the above circuit; perform as many reps as possible (with good form) during the 1 minute
“work” period. When the work period is finished, move to the next exercise with as little rest as
possible. Your goal is to be able to complete more reps during the work period as you progress
through the program. Rest for the full 90 seconds following completion of all exercises in the
circuit.
During week 3, your rest periods will remain with the 30-45 second range. Your
target repetitions will be set at what was originally your maximum range target,
which will continue developing your anaerobic endurance and strength. Your
minimum time for your timed core exercises (Planks, back extensions, swimmers),
has been increased from 30 seconds to 45 seconds as we continue to move toward
the 1 minute goal for these exercises.
You will be resting for a full 60 seconds between exercises.
Week 3
Day 1: BBB Push Day
Exercise
Sets
Reps / Time
Rest
Ball Chest Press
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Chest Fly
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Overhead Press
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Triceps Press
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Power Band Single-Arm High Anchor Fly
3
30 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Side Plank
3
45 Sec to 1 Min Per Side
30-45 Sec
Rest between Exercises
1
30 Seconds
Ball Prone Balance
3
45 Sec to 1 Min
30-45 Sec
Rest between Exercises
1
30 Seconds
Ball Static Back Extension
3
45 Sec to 1 Min
30-45 Sec
Day 2:BBB Leg Day
Sets
Reps / Time
Rest
4
20 Reps
30-45 Sec
1
1 Minute
4
20 Reps
30-45 Sec
1
1 Minute
4
20 Reps
30-45 Sec
1
1 Minute
4
20 Reps
30-45 Sec
1
1 Minute
4
20 Reps Each Leg
30-45 Sec
1
1 Minute
4
30 Reps Each Leg
As Needed
Day 3: BBB Pull Day
Exercise
Sets
Reps / Time
Rest
Dumbbell Bent Over Row
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Lat Pull with Power Band
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Scapular Pull
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Dumbbell Upright Row
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Ball Biceps Curl
3
20 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Dumbbell Lateral Bend
3
30 Reps
30-45 Sec
Rest between Exercises
1
1 Minute
Swimmers
3
45 Sec to 1 Min
30-45 Sec
Day 4 / Day 6: Steady-State Cardio
Steady state cardio can be anything of your choice. A Rate of Perceived Exertion (RPE) of
between 5-8 is your target. Options can be outdoor run, treadmill, rower, elliptical, paddle
boarding, etc. The goal is to maintain a level of intensity for at least 30 minutes to provide
aerobic conditioning. You will be able to measure your progress based on how far you go
during that bout of exercise. How far you actually travel is not nearly as important as
maintaining your level of intensity (RPE 5-8) for at least 30 minutes. As your aerobic endurance
improves, you will be traveling farther in the same amount of time.
Day 5: BBB Core & Cardio Day
Circuit 1
Exercise
Sets
Reps / Time
Rest
Dumbbell Thrusters
4
20 Reps
None
Dumbbell Lateral Raise
4
25 Reps
None
Step Back Lunges
4
10 Reps Each Leg
None
Dumbbell Rear Delt Fly
4
25 Reps
None
Lateral Steps with Band
4
10 Reps Each Leg
1 Min
For the above circuit; rest as needed to make the target reps. Once you achieve the target
reps, move to the next exercise with as little rest as possible. Rest for one full minute following
completion of all exercises in the circuit.
Circuit 2
Exercise
Sets
Reps / Time
Rest
Ball Crunch
3
1 Minute
None
Ball Knee Tuck
3
1 Minute
None
Ball Russian Twist
3
1 Minute
None
Power Band Resistance Crunches
3
1 Minute
None
Power Band Resisted Bicycle Crunches
3
1 Minute
None
Power Band Wood Choppers (right &
left)
3
1 Minute
None
Power Band Paddlers (right & left)
3
1 Minute
None
Power Band Torso Twist (right & left)
3
1 Minute
90 Sec
For the above circuit; perform as many reps as possible (with good form) during the 1 minute
“work” period. When the work period is finished, move to the next exercise with as little rest as
possible. Your goal is to be able to complete more reps during the work period as you progress
through the program. Rest for the full 90 seconds following completion of all exercises in the
circuit.
During week 4, your rest periods will now be 30 seconds between sets of an
exercise. This brief rest will only allow for minimal muscle recovery before
beginning your next set, which develops your anaerobic endurance and encourages
growth of new muscle. The high repetition targets and the short rest period also
maintain an increased heart rate, adding in an element of cardiovascular training.
Your core exercises (Planks, back extensions, swimmers), now have a set target
time of 1 minute.
You will be resting for a full 60 seconds between exercises.
Week 4
Day 1: BBB Push Day
Exercise
Sets
Reps / Time
Rest
Ball Chest Press
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Chest Fly
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Overhead Press
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Triceps Press
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Power Band Single-Arm High Anchor Fly
3
30 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Side Plank
3
45 Sec to 1 Min Per Side
30 Sec
Rest between Exercises
1
30 Seconds
Ball Prone Balance
3
1 Min
30 Sec
Rest between Exercises
1
30 Seconds
Ball Static Back Extension
3
1 Min
30 Sec
Day 2: BBB Leg Day
Sets
Reps / Time
Rest
4
20 Reps
30 Sec
1
1 Minute
4
20 Reps
30 Sec
1
1 Minute
4
20 Reps
30 Sec
1
1 Minute
4
20 Reps
30 Sec
1
1 Minute
4
20 Reps Each Leg
30 Sec
1
1 Minute
4
30 Reps Each Leg
As Needed
Day 3: BBB Pull Day
Exercise
Sets
Reps / Time
Rest
Dumbbell Bent Over Row
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Lat Pull with Power Band
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Scapular Pull
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Dumbbell Upright Row
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Biceps Curl
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Dumbbell Lateral Bend
3
30 Reps
30 Sec
Rest between Exercises
1
1 Minute
Swimmers
3
1 Min
30 Sec
Day 4 / Day 6: Steady-State Cardio
Steady state cardio can be anything of your choice. A Rate of Perceived Exertion (RPE) of
between 5-8 is your target. Options can be outdoor run, treadmill, rower, elliptical, paddle
boarding, etc. The goal is to maintain a level of intensity for at least 30 minutes to provide
aerobic conditioning. You will be able to measure your progress based on how far you go
during that bout of exercise. How far you actually travel is not nearly as important as
maintaining your level of intensity (RPE 5-8) for at least 30 minutes. As your aerobic endurance
improves, you will be traveling farther in the same amount of time.
Day 5: BBB Core & Cardio Day
Circuit 1
Exercise
Sets
Reps / Time
Rest
Dumbbell Thrusters
4
20 Reps
None
Dumbbell Lateral Raise
4
25 Reps
None
Step Back Lunges
4
10 Reps Each Leg
None
Dumbbell Rear Delt Fly
4
25 Reps
None
Lateral Steps with Band
4
10 Reps Each Leg
1 Min
For the above circuit; rest as needed to make the target reps. Once you achieve the target
reps, move to the next exercise with as little rest as possible. Rest for one full minute following
completion of all exercises in the circuit.
Circuit 2
Exercise
Sets
Reps / Time
Rest
Ball Crunch
3
1 Minute
None
Ball Knee Tuck
3
1 Minute
None
Ball Russian Twist
3
1 Minute
None
Power Band Resistance Crunches
3
1 Minute
None
Power Band Resisted Bicycle Crunches
3
1 Minute
None
Power Band Wood Choppers (right &
left)
3
1 Minute
None
Power Band Paddlers (right & left)
3
1 Minute
None
Power Band Torso Twist (right & left)
3
1 Minute
90 Sec
For the above circuit; perform as many reps as possible (with good form) during the 1 minute
“work” period. When the work period is finished, move to the next exercise with as little rest as
possible. Your goal is to be able to complete more reps during the work period as you progress
through the program. Rest for the full 90 seconds following completion of all exercises in the
circuit.
At this point, 4 weeks into the program, you should be feeling pretty confident in
the routine and are probably performing the exercises well and maintaining a good
level of intensity with the short rest periods. Nothing in your repetition targets or
your rest periods is going to change.
As we move into week 5, we are going to change things up a bit though and
introduce a new challenge for you. Remember that full 60 seconds of rest that you
were taking between exercises? Those days are now becoming a distant memory.
That rest period will now become an “active recovery” period with
cardioacceleration. You will be performing cardioaccelration between sets of
exercises to really push that heart rate through the roof. We will phase in this
intensity-booster over the next 4 weeks to allow your body to adapt. This
technique essentially turns every workout in this program into HIIT.
Week 5
Day 1: BBB Push Day
Exercise
Sets
Reps / Time
Rest
Ball Chest Press
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Chest Fly
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Overhead Press
3
20 Reps
30 Sec
Mountain Climbers
1
1 Minute
Minimal
Ball Triceps Press
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Power Band Single-Arm High Anchor Fly
3
30 Reps
30 Sec
Thrusters
1
1 Minute
Minimal
Ball Side Plank
3
45 Sec to 1 Min Per Side
30 Sec
Rest between Exercises
1
1 Minute
Ball Prone Balance
3
1 Min
30 Sec
Rest between Exercises
1
30 Seconds
Ball Static Back Extension
3
1 Min
30 Sec
Dumbbell Swings
1
1 Minute
Minimal
Day 2: BBB Leg Day
Exercise
Sets
Reps / Time
Rest
Ball Wall Squat
4
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Goblet Squat with Dumbbell
4
20 Reps
30 Sec
High Knees
1
1 Minute
Minimal
Ball Hip Extension Knee Flexion
4
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Bridge with Feet on Bench / Ball
4
20 Reps
30 Sec
Butt Kickers
1
1 Minute
Minimal
Split Squat
4
20 Reps Each Leg
30 Sec
Rest between Exercises
1
1 Minute
Single Leg Calf Raise
4
30 Reps Each Leg
As Needed
Fast Jumping Jacks
1
1 Minute
Minimal
Day 3: BBB Pull Day
Exercise
Sets
Reps / Time
Rest
Dumbbell Bent Over Row
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Lat Pull with Power Band
3
20 Reps
30 Sec
Squat Thrust
1
1 Minute
Minimal
Ball Scapular Pull
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Dumbbell Upright Row
3
20 Reps
30 Sec
Squat Thrust Triple Jack
1
1 Minute
Minimal
Ball Biceps Curl
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Dumbbell Lateral Bend
3
30 Reps
30 Sec
Dumbbell Clean
1
1 Minute
Minimal
Swimmers
3
1 Min
30 Sec
Day 4 / Day 6: Steady-State Cardio
Steady state cardio can be anything of your choice. A Rate of Perceived Exertion (RPE) of
between 5-8 is your target. Options can be outdoor run, treadmill, rower, elliptical, paddle
boarding, etc. The goal is to maintain a level of intensity for at least 30 minutes to provide
aerobic conditioning. You will be able to measure your progress based on how far you go
during that bout of exercise. How far you actually travel is not nearly as important as
maintaining your level of intensity (RPE 5-8) for at least 30 minutes. As your aerobic endurance
improves, you will be traveling farther in the same amount of time.
Day 5: BBB Core & Cardio Day
Circuit 1
Exercise
Sets
Reps / Time
Rest
Dumbbell Thrusters
4
20 Reps
None
Dumbbell Lateral Raise
4
25 Reps
None
Step Back Lunges
4
10 Reps Each Leg
None
Dumbbell Rear Delt Fly
4
25 Reps
None
Lateral Steps with Band
4
10 Reps Each Leg
1 Min
For the above circuit; rest as needed to make the target reps. Once you achieve the target
reps, move to the next exercise with as little rest as possible. Rest for one full minute following
completion of all exercises in the circuit.
Circuit 2
Exercise
Sets
Reps / Time
Rest
Ball Crunch
3
1 Minute
None
Ball Knee Tuck
3
1 Minute
None
Ball Russian Twist
3
1 Minute
None
Power Band Resistance Crunches
3
1 Minute
None
Power Band Resisted Bicycle Crunches
3
1 Minute
None
Power Band Wood Choppers (right &
left)
3
1 Minute
None
Power Band Paddlers (right & left)
3
1 Minute
None
Power Band Torso Twist (right & left)
3
1 Minute
90 Sec
For the above circuit; perform as many reps as possible (with good form) during the 1 minute
“work” period. When the work period is finished, move to the next exercise with as little rest as
possible. Your goal is to be able to complete more reps during the work period as you progress
through the program. Rest for the full 90 seconds following completion of all exercises in the
circuit.
During week 6, we add additional cardioacceleration bouts into the workouts. You
should be feeling very challenged. We are aiming for an RPE of 6-8 when
performing our bouts of cardioacceleration.
Week 6
Day 1: BBB Push Day
Exercise
Sets
Reps / Time
Rest
Ball Chest Press
3
20 Reps
30 Sec
Jumping Jacks (Fast)
1
1 Minute
Minimal
Ball Chest Fly
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Overhead Press
3
20 Reps
30 Sec
Mountain Climbers
1
1 Minute
Minimal
Ball Triceps Press
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Power Band Single-Arm High Anchor Fly
3
30 Reps
30 Sec
Thrusters
1
1 Minute
Minimal
Ball Side Plank
3
45 Sec to 1 Min Per Side
30 Sec
Butt Kickers
1
1 Minute
Minimal
Ball Prone Balance
3
1 Min
30 Sec
Rest between Exercises
1
1 Minute
Ball Static Back Extension
3
1 Min
30 Sec
Dumbbell Swings
1
1 Minute
Minimal
Day 2: BBB Leg Day
Exercise
Sets
Reps / Time
Rest
Ball Wall Squat
4
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Goblet Squat with Dumbbell
4
20 Reps
30 Sec
High Knees
1
1 Minute
Minimal
Ball Hip Extension Knee Flexion
4
20 Reps
30 Sec
Thrusters
1
1 Minute
Minimal
Bridge with Feet on Bench / Ball
4
20 Reps
30 Sec
Butt Kickers
1
1 Minute
Minimal
Split Squat
4
20 Reps Each Leg
30 Sec
Rest between Exercises
1
1 Minute
Single Leg Calf Raise
4
30 Reps Each Leg
As Needed
Fast Jumping Jacks
1
1 Minute
Minimal
Day 3: BBB Pull Day
Exercise
Sets
Reps / Time
Rest
Dumbbell Bent Over Row
3
20 Reps
30 Sec
Mountain Climbers
1
1 Minute
Minimal
Ball Lat Pull with Power Band
3
20 Reps
30 Sec
Squat Thrust
1
1 Minute
Minimal
Ball Scapular Pull
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Dumbbell Upright Row
3
20 Reps
30 Sec
Squat Thrust Triple Jack
1
1 Minute
Minimal
Ball Biceps Curl
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Dumbbell Lateral Bend
3
30 Reps
30 Sec
Dumbbell Clean
1
1 Minute
Minimal
Swimmers
3
1 Min
30 Sec
Day 4 / Day 6: Steady-State Cardio
Steady state cardio can be anything of your choice. A Rate of Perceived Exertion (RPE) of
between 5-8 is your target. Options can be outdoor run, treadmill, rower, elliptical, paddle
boarding, etc. The goal is to maintain a level of intensity for at least 30 minutes to provide
aerobic conditioning. You will be able to measure your progress based on how far you go
during that bout of exercise. How far you actually travel is not nearly as important as
maintaining your level of intensity (RPE 5-8) for at least 30 minutes. As your aerobic endurance
improves, you will be traveling farther in the same amount of time.
Day 5: BBB Core & Cardio Day
Circuit 1
Exercise
Sets
Reps / Time
Rest
Dumbbell Thrusters
4
20 Reps
None
Dumbbell Lateral Raise
4
25 Reps
None
Step Back Lunges
4
10 Reps Each Leg
None
Dumbbell Rear Delt Fly
4
25 Reps
None
Lateral Steps with Band
4
10 Reps Each Leg
1 Min
For the above circuit; rest as needed to make the target reps. Once you achieve the target
reps, move to the next exercise with as little rest as possible. Rest for one full minute following
completion of all exercises in the circuit.
Circuit 2
Exercise
Sets
Reps / Time
Rest
Ball Crunch
3
1 Minute
None
Ball Knee Tuck
3
1 Minute
None
Ball Russian Twist
3
1 Minute
None
Power Band Resistance Crunches
3
1 Minute
None
Power Band Resisted Bicycle Crunches
3
1 Minute
None
Power Band Wood Choppers (right &
left)
3
1 Minute
None
Power Band Paddlers (right & left)
3
1 Minute
None
Power Band Torso Twist (right & left)
3
1 Minute
90 Sec
For the above circuit; perform as many reps as possible (with good form) during the 1 minute
“work” period. When the work period is finished, move to the next exercise with as little rest as
possible. Your goal is to be able to complete more reps during the work period as you progress
through the program. Rest for the full 90 seconds following completion of all exercises in the
circuit.
During week 7, we add additional cardioacceleration bouts into the workouts. Keep
pushing yourself. You only get a couple of one-minute rest periods now during your
workouts.
Week 7
Day 1: BBB Push Day
Exercise
Sets
Reps / Time
Rest
Ball Chest Press
3
20 Reps
30 Sec
Jumping Jacks (Fast)
1
1 Minute
Minimal
Ball Chest Fly
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Ball Overhead Press
3
20 Reps
30 Sec
Mountain Climbers
1
1 Minute
Minimal
Ball Triceps Press
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Power Band Single-Arm High Anchor Fly
3
30 Reps
30 Sec
Thrusters
1
1 Minute
Minimal
Ball Side Plank
3
45 Sec to 1 Min Per Side
30 Sec
Butt Kickers
1
1 Minute
Minimal
Ball Prone Balance
3
1 Min
30 Sec
Rest between Exercises
1
1 Minute
Ball Static Back Extension
3
1 Min
30 Sec
Dumbbell Swings
1
1 Minute
Minimal
Day 2: BBB Leg Day
Exercise
Sets
Reps / Time
Rest
Ball Wall Squat
4
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Goblet Squat with Dumbbell
4
20 Reps
30 Sec
High Knees
1
1 Minute
Minimal
Ball Hip Extension Knee Flexion
4
20 Reps
30 Sec
Thrusters
1
1 Minute
Minimal
Bridge with Feet on Bench / Ball
4
20 Reps
30 Sec
Butt Kickers
1
1 Minute
Minimal
Split Squat
4
20 Reps Each Leg
30 Sec
Rest between Exercises
1
1 Minute
Single Leg Calf Raise
4
30 Reps Each Leg
As Needed
Fast Jumping Jacks
1
1 Minute
Minimal
Day 3: BBB Pull Day
Exercise
Sets
Reps / Time
Rest
Dumbbell Bent Over Row
3
20 Reps
30 Sec
Mountain Climbers
1
1 Minute
Minimal
Ball Lat Pull with Power Band
3
20 Reps
30 Sec
Squat Thrust
1
1 Minute
Minimal
Ball Scapular Pull
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Dumbbell Upright Row
3
20 Reps
30 Sec
Squat Thrust Triple Jack
1
1 Minute
Minimal
Ball Biceps Curl
3
20 Reps
30 Sec
Rest between Exercises
1
1 Minute
Dumbbell Lateral Bend
3
30 Reps
30 Sec
Dumbbell Clean
1
1 Minute
Minimal
Swimmers
3
1 Min
30 Sec
Day 4 / Day 6: Steady-State Cardio
Steady state cardio can be anything of your choice. A Rate of Perceived Exertion (RPE) of
between 5-8 is your target. Options can be outdoor run, treadmill, rower, elliptical, paddle
boarding, etc. The goal is to maintain a level of intensity for at least 30 minutes to provide
aerobic conditioning. You will be able to measure your progress based on how far you go
during that bout of exercise. How far you actually travel is not nearly as important as
maintaining your level of intensity (RPE 5-8) for at least 30 minutes. As your aerobic endurance
improves, you will be traveling farther in the same amount of time.
Day 5: BBB Core & Cardio Day
Circuit 1
Exercise
Sets
Reps / Time
Rest
Dumbbell Thrusters
4
20 Reps
None
Dumbbell Lateral Raise
4
25 Reps
None
Step Back Lunges
4
10 Reps Each Leg
None
Dumbbell Rear Delt Fly
4
25 Reps
None
Lateral Steps with Band
4
10 Reps Each Leg
1 Min
For the above circuit; rest as needed to make the target reps. Once you achieve the target
reps, move to the next exercise with as little rest as possible. Rest for one full minute following
completion of all exercises in the circuit.
Circuit 2
Exercise
Sets
Reps / Time
Rest
Ball Crunch
3
1 Minute
None
Ball Knee Tuck
3
1 Minute
None
Ball Russian Twist
3
1 Minute
None
Power Band Resistance Crunches
3
1 Minute
None
Power Band Resisted Bicycle Crunches
3
1 Minute
None
Power Band Wood Choppers (right &
left)
3
1 Minute
None
Power Band Paddlers (right & left)
3
1 Minute
None
Power Band Torso Twist (right & left)
3
1 Minute
90 Sec
For the above circuit; perform as many reps as possible (with good form) during the 1 minute
“work” period. When the work period is finished, move to the next exercise with as little rest as
possible. Your goal is to be able to complete more reps during the work period as you progress
through the program. Rest for the full 90 seconds following completion of all exercises in the
circuit.
Week 8 has arrived. You are now performing cardioacceleration between each
exercise during your lift days.
Week 8
Day 1: BBB Push Day
Exercise
Sets
Reps / Time
Rest
Ball Chest Press
3
20 Reps
30 Sec
Fast Jumping Jacks
1
1 Minute
Minimal
Ball Chest Fly
3
20 Reps
30 Sec
Squat Thrust
1
1 Minute
Minimal
Ball Overhead Press
3
20 Reps
30 Sec
Mountain Climbers
1
1 Minute
Minimal
Ball Triceps Press
3
20 Reps
30 Sec
Dumbbell Clean and Press
1
1 Minute
Minimal
Power Band Single-Arm High Anchor Fly
3
30 Reps
30 Sec
Thrusters
1
1 Minute
Minimal
Ball Side Plank
3
45 Sec to 1 Min Per Side
30 Sec
Butt Kickers
1
1 Minute
Minimal
Ball Prone Balance
3
1 Min
30 Sec
High Knees
1
1 Minute
Minimal
Ball Static Back Extension
3
1 Min
30 Sec
Dumbbell Swings
1
1 Minute
Minimal
Day 2: BBB Leg Day
Exercise
Sets
Reps / Time
Rest
Ball Wall Squat
4
20 Reps
30 Sec
Up Downs with Push Up
1
1 Minute
Minimal
Goblet Squat with Dumbbell
4
20 Reps
30 Sec
High Knees
1
1 Minute
Minimal
Ball Hip Extension Knee Flexion
4
20 Reps
30 Sec
Thrusters
1
1 Minute
Minimal
Bridge with Feet on Bench / Ball
4
20 Reps
30 Sec
Butt Kickers
1
1 Minute
Minimal
Split Squat
4
20 Reps Each Leg
30 Sec
Dumbbell Swings
1
1 Minute
Minimal
Single Leg Calf Raise
4
30 Reps Each Leg
As Needed
Fast Jumping Jacks
1
1 Minute
Minimal
Day 3: BBB Pull Day
Exercise
Sets
Reps / Time
Rest
Dumbbell Bent Over Row
3
20 Reps
30 Sec
Mountain Climbers
1
1 Minute
Minimal
Ball Lat Pull with Power Band
3
20 Reps
30 Sec
Squat Thrust
1
1 Minute
Minimal
Ball Scapular Pull
3
20 Reps
30 Sec
Dumbbell Swings
1
1 Minute
Minimal
Dumbbell Upright Row
3
20 Reps
30 Sec
Squat Thrust Triple Jack
1
1 Minute
Minimal
Ball Biceps Curl
3
20 Reps
30 Sec
Butt Kickers
1
1 Minute
Minimal
Dumbbell Lateral Bend
3
30 Reps
30 Sec
Dumbbell Clean
1
1 Minute
Minimal
Swimmers
3
1 Min
30 Sec
Day 4 / Day 6: Steady-State Cardio
Steady state cardio can be anything of your choice. A Rate of Perceived Exertion (RPE) of
between 5-8 is your target. Options can be outdoor run, treadmill, rower, elliptical, paddle
boarding, etc. The goal is to maintain a level of intensity for at least 30 minutes to provide
aerobic conditioning. You will be able to measure your progress based on how far you go
during that bout of exercise. How far you actually travel is not nearly as important as
maintaining your level of intensity (RPE 5-8) for at least 30 minutes. As your aerobic endurance
improves, you will be traveling farther in the same amount of time.
Day 5: BBB Core & Cardio Day
Circuit 1
Exercise
Sets
Reps / Time
Rest
Dumbbell Thrusters
4
20 Reps
None
Dumbbell Lateral Raise
4
25 Reps
None
Step Back Lunges
4
10 Reps Each Leg
None
Dumbbell Rear Delt Fly
4
25 Reps
None
Lateral Steps with Band
4
10 Reps Each Leg
1 Min
For the above circuit; rest as needed to make the target reps. Once you achieve the target
reps, move to the next exercise with as little rest as possible. Rest for one full minute following
completion of all exercises in the circuit.
Circuit 2
Exercise
Sets
Reps / Time
Rest
Ball Crunch
3
1 Minute
None
Ball Knee Tuck
3
1 Minute
None
Ball Russian Twist
3
1 Minute
None
Power Band Resistance Crunches
3
1 Minute
None
Power Band Resisted Bicycle Crunches
3
1 Minute
None
Power Band Wood Choppers (right &
left)
3
1 Minute
None
Power Band Paddlers (right & left)
3
1 Minute
None
Power Band Torso Twist (right & left)
3
1 Minute
90 Sec
For the above circuit; perform as many reps as possible (with good form) during the 1 minute
“work” period. When the work period is finished, move to the next exercise with as little rest as
possible. Your goal is to be able to complete more reps during the work period as you progress
through the program. Rest for the full 90 seconds following completion of all exercises in the
circuit.
Congratulations!! You have completed your eight-week progression and are now performing all
exercises for maximum reps with minimal rest. And you are performing cardioacceleration
between all exercises. This program should still be challenging for you if you are maintaining
your target RPE as discussed earlier. Follow the program for another four weeks and continue
to make gains that you will be able to see and feel.
Weeks 9-12
Day 1: BBB Push Day
Exercise
Sets
Reps / Time
Rest
Ball Chest Press
3
20 Reps
30 Sec
Fast Jumping Jacks
1
1 Minute
Minimal
Ball Chest Fly
3
20 Reps
30 Sec
Squat Thrust
1
1 Minute
Minimal
Ball Overhead Press
3
20 Reps
30 Sec
Mountain Climbers
1
1 Minute
Minimal
Ball Triceps Press
3
20 Reps
30 Sec
Dumbbell Clean and Press
1
1 Minute
Minimal
Power Band Single-Arm High Anchor Fly
3
30 Reps
30 Sec
Thrusters
1
1 Minute
Minimal
Ball Side Plank
3
45 Sec to 1 Min Per Side
30 Sec
Butt Kickers
1
1 Minute
Minimal
Ball Prone Balance
3
1 Min
30 Sec
High Knees
1
1 Minute
Minimal
Ball Static Back Extension
3
1 Min
30 Sec
Dumbbell Swings
1
1 Minute
Minimal
Day 2: BBB Leg Day
Exercise
Sets
Reps / Time
Rest
Ball Wall Squat
4
20 Reps
30 Sec
Up Downs with Push Up
1
1 Minute
Minimal
Goblet Squat with Dumbbell
4
20 Reps
30 Sec
High Knees
1
1 Minute
Minimal
Ball Hip Extension Knee Flexion
4
20 Reps
30 Sec
Thrusters
1
1 Minute
Minimal
Bridge with Feet on Bench / Ball
4
20 Reps
30 Sec
Butt Kickers
1
1 Minute
Minimal
Split Squat
4
20 Reps Each Leg
30 Sec
Dumbbell Swings
1
1 Minute
Minimal
Single Leg Calf Raise
4
30 Reps Each Leg
As Needed
Fast Jumping Jacks
1
1 Minute
Minimal
Day 3: BBB Pull Day
Exercise
Sets
Reps / Time
Rest
Dumbbell Bent Over Row
3
20 Reps
30 Sec
Mountain Climbers
1
1 Minute
Minimal
Ball Lat Pull with Power Band
3
20 Reps
30 Sec
Squat Thrust
1
1 Minute
Minimal
Ball Scapular Pull
3
20 Reps
30 Sec
Dumbbell Swings
1
1 Minute
Minimal
Dumbbell Upright Row
3
20 Reps
30 Sec
Squat Thrust Triple Jack
1
1 Minute
Minimal
Ball Biceps Curl
3
20 Reps
30 Sec
Butt Kickers
1
1 Minute
Minimal
Dumbbell Lateral Bend
3
30 Reps
30 Sec
Dumbbell Clean
1
1 Minute
Minimal
Swimmers
3
1 Min
30 Sec
Day 4 / Day 6: Steady-State Cardio
Steady state cardio can be anything of your choice. A Rate of Perceived Exertion (RPE) of
between 5-8 is your target. Options can be outdoor run, treadmill, rower, elliptical, paddle
boarding, etc. The goal is to maintain a level of intensity for at least 30 minutes to provide
aerobic conditioning. You will be able to measure your progress based on how far you go
during that bout of exercise. How far you actually travel is not nearly as important as
maintaining your level of intensity (RPE 5-8) for at least 30 minutes. As your aerobic endurance
improves, you will be traveling farther in the same amount of time.
Day 5: BBB Core & Cardio Day
Circuit 1
Exercise
Sets
Reps / Time
Rest
Dumbbell Thrusters
4
20 Reps
None
Dumbbell Lateral Raise
4
25 Reps
None
Step Back Lunges
4
10 Reps Each Leg
None
Dumbbell Rear Delt Fly
4
25 Reps
None
Lateral Steps with Band
4
10 Reps Each Leg
1 Min
For the above circuit; rest as needed to make the target reps. Once you achieve the target
reps, move to the next exercise with as little rest as possible. Rest for one full minute following
completion of all exercises in the circuit.
Circuit 2
Exercise
Sets
Reps / Time
Rest
Ball Crunch
3
1 Minute
None
Ball Knee Tuck
3
1 Minute
None
Ball Russian Twist
3
1 Minute
None
Power Band Resistance Crunches
3
1 Minute
None
Power Band Resisted Bicycle Crunches
3
1 Minute
None
Power Band Wood Choppers (right &
left)
3
1 Minute
None
Power Band Paddlers (right & left)
3
1 Minute
None
Power Band Torso Twist (right & left)
3
1 Minute
90 Sec
For the above circuit; perform as many reps as possible (with good form) during the 1 minute
“work” period. When the work period is finished, move to the next exercise with as little rest as
possible. Your goal is to be able to complete more reps during the work period as you progress
through the program. Rest for the full 90 seconds following completion of all exercises in the
circuit.
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