Week 1

Lower Body
Squat to alternating toe taps 4 x 10
Resistance Band Crab Hip Thrusts 3 x 12
Resistance Band Squat Walks 3 x 30 seconds
Super Clamshells 3 x 8
Skaters 3 x 30 seconds
Rear Elevated Bulgarian Split Squats 3 x 12
Alternating Chair Kneel to Knee Drive 3 x 16
Straight Leg Calf Jumps 3 x 18
Externally Rotated Calf Raises 3 x 12

Upper Body + Core

Resistance Band Rotational Chest Press 3 x 10
Resistance Band Bent Over Unilateral Row 3 x 8
Resistance Band Curl to Press 3 x 12
Chameleon to Plank 3 x 10
Resistance Band Double Arm Bicep Curl 3 x 12
Resistance Band Leaning Straight Arm Lat Pull Down 3 x 12
Pik to Kick Sits 3 x 10
Crab Knee to Top Taps 3 x 8
Pendulum Plank Taps 3 x 12
Reverse Plank Marches 3 x 12

HIIT
Forward Bounds and Run back 1 x 30 seconds
Shoulder Tap Plank Jacks 1 x 30 seconds
Chair Toe Taps 1 x 30 seconds
Squat Thrusts 1 x 30 seconds
Down Dog with Knee Drive 1 x 30 seconds
Repeat x 3

Rest

Lower Body
Resistance Band Thrusters 4 x 10
Resistance Band Single Leg Hamstring Curl 2 x 12
Resistance Band Squat Hold Calf Raises 3 x 14
Staggered Pulsing Lunges 3 x 10
Squat Tap Backs 3 x 12
Resistance Band Stiff Leg Deadlift 3 x 12
Resistance Band Hip Bridge Pulses 3 x 14
Skaters 3 x 30 seconds
Lunge Stance Anti Rotational Press 2 x 20 seconds

Upper Body
Push Ups 3 x 8
Resistance Band Row 3 x 12
Resistance Band Lying Straight Arm Lat Pull Down 3 x 10
Resistance Band Chest Press 3 x 10
Resistance Band Rear Delt Fly 3 x 12
Resistance Band Diagonal Front Raise 3 x 8
Resistance band Single Arm Bicep Curl 3 x 8
Resistance Band Upright Row 3 x 12
Resistance Band Unilateral lateral raise 3 x 10

Rest

Week 2

Lower Body
Resistance Band Sprints 3 x 20seconds
Chair Seated Resistance Band Abductions 3 x 14
Resistance Band Lateral Crab Walks 3 x 12
Resistance Band Ankle Jumping Jacks 3 x 10
Forward Wall Squat 3 x 6
Kneel to Squat 3 x 10
Resistance Band Side to Side Bounds 4 x 20seconds
Straight Leg Calf Jumps 3 x 16
Externally Rotated Calf Raises 3 x 18

Upper Body + Core

Resistance Band Leaning Straight Arm Lat Pull Down 3 x 12
Walkouts 3 x 8
Pushup Transfer 3 x 10
Resistance Band Row 3 x 10
Lateral Bear Crawls 3 x 15
Resistance Band Kneeling Woodchoppers 3 x 8
Bird Dog Crunches 3 x 10
Resistance Band Tricep Kick Back 3 x 10
Plank to Dolphin 3 x 10

HIIT
Invisible Ball Slams 1 x 30 seconds
Kick Sits 1 x 30 seconds
Plank Jacks 1 x 30 seconds
Side Shuffle to Explosive Squat 1 x 30 seconds
Skaters 1 x 30 seconds
Complete 4 Sets

Rest

Lower Body
Dynamic Knee Raises 3 x 30 seconds
Resistance Band Front Squat 3 x 10
Chair Bridge (Hamstring) 3 x 12
Chair Step ups and Knee Drive 2 x 10
Resistance Band Crab Hip Thrusts 4 x 10
Reverse Lunge with Knee Ups 3 x 8
Super Clamshells 3 x 10
Rear Elevated Bulgarian Split Squats 3 x 8
Externally Rotated Calf Raises 3 x 12
Internally Rotated Calf Raises 3 x 12

Upper Body
Forward to Reverse Plank 3 x 6
Chair Tricep Dip 3 x 10
Resistance Band Lying Pull Down 3 x 12
Resistance Band Curl to Press 3 x 12
Back and Forth Bear Crawls 3 x 20 seconds
Resistance Band Chest Fly 3 x 10
Resistance Band Overhead Press 3 x 12
Resistance Band Rear Delt Fly 3 x 10
Resistance Band Overhead Tricep Extension 3 x 10

Rest

Week 3
Lower Body
Chair lateral step overs 3 x 16
180 Degree Squat jumps 4 x 8
Resistance band wide stance deadlifts 3 x 8
Resistance band side to side bounds 3 x 14
Curtsey lunge 3 x 8
Hip thurst arm reach 3 x 10
Resistance band glute kickbacks 3 x 10
Resistance band ankle jumping jacks 3 x 12
Straight left calf jumps 4 x 12

Upper Body + Core

Wide arm push ups 3 x 8
Resistance band rotational chest press 3 x 10
Resistance band bend over row 3 x 12
Resistance band lying straight arm lat pull down 3 x 12
Kick sits 3 x 10
Lateral Plank Walks 3 x 12
Side Plank Extensions 3 x 10
Supermans 3 x 10
Wall Skull Crushers 3 x 8
Plank Knee Taps 3 x 10

HIIT
Resistance band sprints 3 x 30 seconds
Corkscrew 3 x 30 seconds
Chair Toe Taps 3 x 30 seconds
Squat Thrusts 3 x 30 seconds
Chair Jump Overs 3 x 30 seconds
Lunge and Front Knee Drive 3 x 30 seconds

Rest

Lower Body
Resistance band thrusters 3 x 12
Rear elevated bulgarian split squats 3 x 8
Resistance band stiff leg deadlift 3 x 10
Resistance band single leg hamstring curl 3 x 10
Lunge stance anti rotational press 3 x 20 seconds
Resistance band fire hydrants 3 x 10
Resistance band lateral crab walks 3 x 12
Internally rotated calf raises 3 x 14
Externally rotated calf raises 3 x 14

Upper Body
Resistance band unilateral row 3 x 12
Resistance band bent over rear delt fly 3 x 10
Resistance band standing chest press 3 x 8
Kick sit with lateral bear crawls 3 x 4
Chair dip to elevated reverse plank 3 x 8
Resistance band concentration curls 3 x 10
Resistance band double arm bicep curl 3 x 10
Resistance band upright row 3 x 12
Resistance band tricep kick back 3 x 8

Rest

Week 4
Lower Body
Resistance Band Sprints 3 x 30 seconds
Pulsing Squat 3 x 12
Resistance band crab hip thrust 4 x 10
Chair Jacks 3 x 14
Chair single leg bridge (hamstring focus) 3 x 8
Back and Forward Squat Walks 3 x 20 seconds
Resistance band Bend Knee Jacks 3 x 16
Resistance Band Stand Leg Adduction 3 x 10
Resistance Band Squat Hold Calf Raises 3 x 15

Upper Body + Core

Asymmetric assisted push ups 3 x 10
Resistance band lying pull down 3 x 12
Resistance band lying straight arm lat pull down 3 x 12
Resistance band standing chest press 3 x 12
Toe touch sit ups 3 x 10
Boat pose 3 x 20 seconds
Shoulder tap plank jacks 3 x 12
Resistance band single arm bicep curl 3 x 12
Drunken mountain climbers 4 x 10

HIIT
Resistance band backward squat jumpa 3 x 30 seconds
Mountain climbers 3 x 30 seconds
Corkscrew 3 x 30 seconds
High Knees 3 x 30 seconds
Downward dog with knee drive 3 x 30 seconds
Staggered pulsing lunges 3 x 30 seconds
Bunny Hops 3 x 30 seconds

Rest

Lower Body
Resistance band backwards squat jumps 3 x 12
Alternating chair kneel to knee drive 3 x 16
Rear elevated bulgarian split squats 3 x 8
Resistance band hip bridge pulses 3 x 12
Side lunge 3 x 8
Kneel to squat 3 x 10
Super Clamshells 4 x 8
Straight leg calf jumps 3 x 16

Upper Body
Incline press ups 3 x 8
Resistance band bent over row 3 x 10
Resistance band bent over row underarm grip 3 x 10
Resistance band leaning straight arm lat pull down 3 x 10
Lateral bear crawls 3 x 15
Resistance band diagonal front raise 3 x 10
Resistance band upright row 3 x 12
Resistance band concentration curls 3 x 8
Resistance band curl to press 4 x 8
Resistance band overhead tricep extension 3 x 12

Rest

Week 5
Lower Body
Upper Body + Core
HIIT
Rest
Lower Body
Upper Body
Rest

Lower Body
Upper Body + Core
HIIT
Rest
Lower Body
Upper Body
Rest

Lower Body
Upper Body + Core
HIIT
Rest
Lower Body
Upper Body
Rest

Lower Body
Upper Body + Core
HIIT
Rest
Lower Body
Upper Body
Rest

Lower Body
Upper Body + Core
HIIT
Rest
Lower Body
Upper Body
Rest

Lower Body
Upper Body + Core
HIIT
Rest
Lower Body
Upper Body
Rest