Body Weight Mastery
Monday (Chest + Bicep) A

Warm up: 

Band arm circles 15 small and bag forwards and backwards (both side )

Arms Across body 15 right top 15 left top 

Arms up and hold 15 reps 

Band 90 degree side 10 reps

Flat Band Press: 3 sets of 8-12 reps (2-3 min rest) (Blue)

Chin Ups: 3 sets of 4-6 reps (2 mins rest) 

Band Bicep Curls Holds: 3 sets of 8-12 (1-2 min rest) (Green) 

Band chest Fly: 3 sets of 10-12 (1 min rest) 

Hanging Knee raise side to side: 3 sets of 8-12 reps (1 min rest)

Stretch:

Hold arms to chest both ways 15 seconds 

Tricep above head 15 second

Arm up and to the side hold 15 seconds

Child Pose: 30 seconds middle 15 seconds each side

Tuesday (Ab) 

Hanging Leg Raise: 3 sets of 8-12 reps (1 min rest)

Hanging Knee raise side to side: 3 sets of 8-12 reps (1 min rest)

Hanging Russian Twist: 3 sets of 8-12 reps each side (1 min rest) 

Wednesday (Legs) B

Warmup: 

High Knees 15 seconds 

Front Straight Leg Kicks 8 each leg 

Butt kicks 8 each leg 

Walking Lunge: 3 sets of 10-12 reps (each leg) (2-3 mins rest) 

Curtsy Squats: 3 sets x 8-12 reps (each leg) (2-3 min rest)

Squat Row: 3 sets of 12-15 reps (2 mins rest) 

RDL w/ Dumbbell Weight: 3 sets of 10-12 reps (1 mins rest)**

Banded Shrugs: 3 sets of 8-12 reps (1 mins rest)

Hanging Russian Twist: 3 sets of 8-12 each side (1 min rest) 

Walk on Tiptoes: 1 min 

**Keep hands near shins as you bend

Lying Twist: 30 second Hold each side 

Seated Twist w/ arm: 15 second hold each side

Pigeon Stretch: 30 seconds each side

Thursday

Abs Routine

Hanging Leg Raise: 3 sets of 8-12 reps (1 min rest)

Hanging Knee raise side to side: 3 sets of 8-12 reps (1 min rest)

Hanging Russian Twist: 3 sets of 8-12 reps each side (1 min rest)

Friday (Shoulder / Back) C

Warm Up:

Seated hold + twist

Arm over chest 

Arms overhead 

Pigeon stretch 

Workout: 

Overhead Band Press: 3 sets of 8-12 reps (2-3 min rest) (Orange)*

Incline Band Press: 3 sets of 8-12 reps (2-3 min rest) (Green)**

Tricep Push Downs: 3 sets of 8-12 (1 min rest) (Green) 

Band Front Raise: 3 sets of 10-12 (1 min rest) (Orange) 

Hanging Leg Raise: 3 sets of 8-12 reps (1 min rest)

*Watch Shoulder width when pushing up and the wrist

**Watch Wrist and lean forward for more tension if needed