Bands, Sliders, and Bodyweight

PYRAMID x6/8/10/8/6 (25 MINUTE CAP)

  1. JUMP ROPE OR JUMPING JACK (x10)
  2. SPRINTER SIT-UP (EACH)
  3. YOGA PUSHUP
  4. 1-LEG BAND RDL (EACH)
  5. SLIDER MOUNTAIN CLIMBER (x10)
  6. SIDE PLANK TOP LEG MARCH (EACH)
  7. BAND BENT OVER ROW
  8. SLIDER CURTSY LUNGE

BUILDER SET W/CASHOUTS (30 MINUTE CAMP-YOU CHOOSE A CASHOUT)

SLIDER BODYSAW PUSH UP x4/SIDE
SPLIT SQUAT CYCLE JUMP x4/SIDE
1-ARM BAND ROW x6/SIDE
SLIDER LATERAL LUNGE x6/SIDE
HIGH PLANK 1-ARM BAND FLYE x8/SIDE
PENDULUM LUNGE x8/SIDE
BAND BICEPS+TRICEPS x10 EACH
1-LEG GLUTE BRIDGE x10/SIDE
BAND PULL-APART PRESS x12
JUMP SQUAT x12

LADDERS-5 MINUTE ROUNDS-1 MINUTE REST (X1, 2, 3, 4, 5…)

A1) DROP SQUAT
A2) BAND PULL APART
B1) SLIDER HAMSTRING CURLS
B2) SLIDER ATOMIC PUSHUP
C1) BAND PULL THROUGH
C2) BAND PULLDOWN
D1) BAND RDL
D2) BAND SHOULDER PRESS

90 SECONDS ON/ 20 SECONDS OFF

A1) BAND LATERAL WALK x3/SIDE
A2) BAND AIR SQUAT x5
B1) SPLIT-STANCE 1-ARM BAND ROW x3/side
B2) PUSHUP X5
C1) SIDE PLANK THREAD THE NEEDLE x3/SIDE
C2) TOE TOUCH x5
D1) SKATER HOPE x3/SIDE
D2) SLIDER PIKE OR TUCK x5
REST 1 MINUTE THE REPEAT FOR 3 ROUNDS

8 MINUTE “PAUL”- 1 MINUTE REST

P) BURPEE x10
A)RUSSIAN TWIST x10/side
U) STRAIGHT ARM BAND PULLDOWN x10
L) SLIDER REVERSE LUNGE x10/side

P) SEAL JACKS x50
A)SIDE PLANK ROW x10/side
U) 1-ARM ANGLED BAND PRESS x10/side
L) 1-LEG SLIDER HAMSTRING CURL

P) HIGH KNEES x25
A)SLIDER BODYSAW x10
U) BAND FLOOR x10
L) BAND SUITCASE SQUAT x10/side

WATERFALL 10-5

1. WALKING DOUBLE LUNGE
2. PLYO PUSH-UP
3. S.A. PLANK + BAND ROW
4. SLIDER CROSSOVER LUNGE
5. SPLIT JUMP/SPLIT JUMP/SQUAT
6. SLIDER PULL + TUCK OR PIKE

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DISCLAIMER

SUGGESTED SUPPLEMENTS

Full mega

Fish Oil 

    • Who it’s for: Good for all
    • Benefits: Anti Inflammatory, Reduces triglycerides, and helps lower blood pressure
    • Recommended dose: 250mg of combined EPA/DHA
Level-1 Chocolate Protein

Protein Powder (Meal Replacement)

    • Who it’s for: Anyone 
    • Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
    • Recommended dose-20-40 grams per serving
Phormula-1 Natural Whey Protein Isolate

Whey Protein Powder (pre and post workout)

    • Who it’s for: Anyone 
    • Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
    • Recommended dose-20-40 grams per serving
Vegan Power Pro Chocolate Mint Cookie

Vegan Protein Powder

    • Who it’s for: Anyone 
    • Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
    • Recommended dose-20-40 grams per serving
Liposomal Vitamin D3 Foundation Series

Vitamin D

    • Who it’s for: It is a common deficiency in those who don't get a lot of sunlight in the middle of the day.
    • Benefits: Stronger immune system, stronger bones, lower risk of cardiovascular disease, increased testosterone levels, better mood
    • Recommended dose: 1,000-2,000IU/day of D3
B-Complex

B-Complex

    • Who it’s for: It is a common deficiency in vegans/vegetarians because it is commonly found in red meat.
    • Benefits: Energy, cell health, proper nerve function, brain function, cardiovascular health.
    • Recommended dose:: 1,000mcg (1mg)/day
Micronized Creatine Monoydrate

Creatine 

    • Who it’s for: Those who are looking to push harder and get stronger.
    • Benefits: Helps with exercise performance and strength.
    • Recommended dose: 5mg/day of creatine monohydrate.

Beta-Alanine  

    • Who it’s for: Those who looking to improve exercise performance at high intensities.
    • Benefits: Helps with bouts of muscular endurance.
    • Recommended dose: dose 3.2g /day.

    Caffeine

      • Who it’s for: People most commonly use caffeine for mental alertness, headache, migraine, athletic performance, memory, and obesity.
      • Benefits: Concentration, energy and alertness.
      • Recommended dose:New users start at 100mg or less.

      Electrolytes

        • Who it’s for: Everyone. Especially if you exercise.
        • Benefits: They maintain proper hydration and muscle/brain/nerve function.
        • Recommended dose: 

      L-Theanine

        • Who it’s for: People who may want to feel more relaxed and lower anxiety,
        • Benefits: Has a calming effect and can promote relaxation before bed.
        • Recommended dose:100mg-200mg/day

       

      Magnesium  

        • Benefits: Can help lower blood pressure, redust the risk of type 2 diabetes, prevent migraine, promote better sleep, relieve constipation and reduce anxiety.
        • Recommended dose: recommended type Magnesium citrate 200-350 mg/day.
        • Types not recommended: magnesium oxide and magnesium carbonate.

        To get full access to more supplements, click here.

        Please consult with your doctor before taking any new supplements. These are just suggestions. This is not medical advice.