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DAY 1 - LEG DAY
Band Squats : 10 x 2 Sets
Band Deadlifts : 10 x 2 Sets
Band Step Ups : : 10 x 2 Sets
Band backward Lunges : 10 x 2 Sets
Banded Single Leg Hip Thrusts : 10 x 2 Sets
Banded Hip Thrusts : 10 x 2 Sets
Banded Leg Extensions : 10 x 2 Sets
Banded Leg Curls : : 10 x 2 Sets
Banded Side Kicks : : 10 x 2 Sets
Banded Donkey Kick Backs : 10 x 2 Sets
Banded round the clock for inner thighs : 10 x 2 Sets
Band Side Walks : 10 x 2 Sets
CARDIO - STEADY STATE - 20 TO 60 MINS
DAY 2 - CHEST AND TRICEP
Band Chest Press : 10 x 2 Sets
Band Chest Fly for upper Pecs : 10 x 2 Sets
Band Fly for Lower Pecs 2 : 10 x 2 Sets
Band Chest Fly for Lower Pecs : 10 x 2 Sets
Band Chest Press for Upper Pecs : 10 x 2 Sets
Band Chest Fly : 10 x 2 Sets
Band Lying Down Pull Overs : 10 x 2 Sets
TRICEPS
Band Tricep Extension from Bottom : 15 x 2 Sets
Triceps Extension from top : 15 x 2 Sets
Band Pulley Push Down : 15 x 2 Sets
CARDIO - STEADY STATE - 20 TO 60 MINS
DAY 3 - BACK AND BICEPS
BACK
Band Pull Up Alternate : 10 x 2 Sets
Band Chin Up alternate : 10 x 2 Sets
Band Standing Bent Over Row : 10 x 2 Sets
Band Single Arm Row from top : 10 x 2 Sets
Band Seated Row : 10 x 2 Sets
Band Standing Pull Over : 10 x 2 Sets
Band Single Arm Row from Bottom : 10 x 2 Sets
BICEPS
Band Concentration Curls : 15 x 2 Sets
Band Lateral Hammer Curls : 15 x 2 Sets
Band Drag Curls : 15 x 2 Sets
Band Bicep Curls : 15 x 2 Sets
Band Bicep Curls with Bands at top : 15 x 2 Sets
CARDIO - STEADY STATE - 20 TO 60 MINS
DAY 4 - SHOULDER
Band Hammer Grip Press : 10 x 2 Sets
Bands Single hand lateral Press : 10 x 2 Sets
Band reverse Grip Press : 10 x 2 Sets
Band Lateral Raises : 10 x 2 Sets
Band Front Raises : 10 x 2 Sets
Band Upright Row : 10 x 2 Sets
Band Rear Delt Fly : 15 x 2 Sets
Band Rear Delt Rows : 15 x 2 Sets
Band Face Pulls : 15 x 2 Sets
Bands Shrugs : 10 x 2 Sets
CARDIO - STEADY STATE - 20 TO 60 MINS
DAY 5 - ABS AND CARDIO
Weighted Crunch - 20 Reps x 3 Sets
Russian Twist - 25 Reps each Side x 3 Sets
Windmills - 20 Reps each Side x 3 Sets
Plank Side Twist - 20 Reps each Side x 3 Sets
Leg Lift Ups - 20 Reps x 3 Sets
Plank - 30 Sec Holds x 5 Sets
CARDIO - STEADY STATE - 20 TO 60 MINS
DAY 6 & DAY 7- ACTIVE REST PROTOCOL