Bands and Dumbells Program - SVS Physical Therapy

Bands and Dumbbells Program – March

Workouts #1

NO EQUIPMENT – 3 Rounds

10 Jump Squats
10 Push ups
10 Mountain Climbers
10 Bird Dogs (Each leg)

BAND – 4 Rounds

12 BW Squats
10 Shoulder Press
10 Row
12 Lunge

Workouts #2

BAND/DBS – 4 Rounds

10 Band Bicep Curls
10 Tricep Dips
12 Hammer Curls
12 Tricep Kickbacks

BAND – 21-15-9

BW Squats
Push ups
Band Row
Romanian Deadlift
Leg Raise

Workouts #3

BAND – 3 Rounds

12 Shoulder Press
12 Row
12 Front Raise
12 SA Row
12 Lateral Raise
12 Reverse fly

4 Rounds

10 Band Bicep Curls
10 Tricep Dips
12 Hammer Curls
12 Tricep Kickbacks

Workouts #4

1 Round

2 min jog
20 BW Squats
2 min jog
20 Push ups (Break up as necessary)
2 min jog
20 Lunges (10 each leg)
2 min jog
20 Bicycles

4 Rounds

10 Push ups
10 BW squats
10 Mountain Climbers
10 Bicycles

Workouts #5

3 Rounds

5 Burpees
10 Good Mornings
15 Hip Bridges
20 Step ups

4 Rounds

10 Band Bicep Curls
10 Tricep Dips
12 Hammer Curls
12 Tricep Kickbacks

Workouts #6

4 Rounds – LEGSSS

5 Jump Squats
10 Lunges
15 High knees
20 Donkey Kicks (Each leg) Squeeze glutes at top!

21-15-12-9-7

Mountain Climbers
BW Squats
High Knees
Shoulder Press
Jumping Jacks
Bicycles

Workouts #7

ULTIMATE PLANK CHALLENGE

:30 Left Side Plank
:40 Star Plank
:50 High Plank
:60 Elbow Plank
:50 High Plank
:40 Star Plank
:30 Right Side Plank

20 minute Jog

0-2 Walk
3-7 Jog
8-10 Walk
11-16 Jog
17-18 Walk
19-20 Jog

Workouts #8

10 min as many times through as possible

12 Jump Squats
14 Hip Bridges
16 Lunges
18 Step ups
20 BW Squats

DUMBBELLS

10 min as many times through as possible
12 Jump squats
10 Push ups
12 Step ups
10 Reverse Fly
12 Inchworm