FSW Class #3: Home Band Workout
Workout Breakdown
This workout was created after I extended the time limits on my courses.
This routine has 10 Rounds of work for 3 Minutes each Round. There is a 30 second rest in between rounds, during that rest it’s optional to do 10 push ups instead of resting.
Round Breakdown: 3 Exercise, 30 Seconds Each 2 Rounds
Equipment Needed:
- Resistance Tubes
- Timer
Round #1:
- Mountain Climbers
- Plank Jacks
- Plank
30 Seconds each, 2 Rounds
Round #2:
- Bicep Curls
- Alternating Bicep Curls
- Bicep Curl
Holds 30 Seconds each, 2 Rounds
Round #3:
- Forward Raise
- Lateral Raise
- Forward Raise to Lateral Raise
30 Seconds each, 2 Rounds
Round #4:
- Chest Press
- Alternating Chest Press
- Chest Press Hold
30 Seconds each, 2 Rounds
Round #5:
- Back Row
- Alternating Back Row
- Back Row Hold
30 Seconds each, 2 Rounds
Round #6:
- Lying Bicep Curls
- Lying Forward Raise
- Lying Forward Raise Hold
30 Seconds each, 2 Rounds
Round #7:
- Lying Triceps Extensions
- Lying Push Down
- Lying Push Down Holds
30 Seconds each, 2 Rounds
Round #8:
- Seated Row
- Seated Forward Raise
- Seated Row to Forward Raise
30 Seconds each, 2 Rounds
Round #9:
- Lying Triceps Extensions + Flutter Kicks
- Lying Leg Lifts + Push Downs
- Lying Iso Leg Hold + Push Down Leg Hold
30 Seconds each, 2 Rounds
Round #10:
- Air Bike + Forward Raise
- Air Bike + Back Row
- Air Bike + Bicep Curls
30 Seconds each, 2 Rounds