Perfect Band 21-Day Workout: Week 2

We’re increasing your reps for Week 2 of the Perfect Bands workout (all movements can be found here). Before you get started, be sure to inspect your bands for any wear and tear and proceed at the pace that’s right for you. The workout’s outlined below. Get ready to feel the burn!

Instructions:

Follow the workout listed for each day of the week. Perform each Superset for the indicated number of sets, taking a 30-60 second rest in between each set before continuing on to the next exercise. We recommend warming up before performing any workout. For a balanced training regimen, be sure to integrate this total body resistance training, as well as cardiovascular and flexibility training sessions, into your workout.

Workout A (Arms + Shoulders):

·         Bicep Curl

·         Tricep Kickback

·         Upright Row

·         Bicep Curl

·         Tricep Kickback

Workout B (Chest + Back):

·         Chest Press

·         Standing Row

·         Fly

·         Rear Fly

·         Upright Row

Workout C (Legs + Core):

·         Squat

·         Calf Raise

·         Lunge

·         Side Shuffle

·         Standing Crunch

 

21-Day Total Body Superset Workout, Week 2 – 2 Sets, 10-12 Reps:

·         Day 8: Workout A

·         Day 9: Workout B

·         Day 10: Workout C

·         Day 11: Workout A

·         Day 12: Workout B

·         Day 13: Workout C

·         Day 14: REST

Perfect Band 21-Day Workout: Week 1

Our Perfect Bands can help give you a customizable full-body workout with compact equipment that’s easy to travel with and to stow. Blast your arms and shoulders, chest and back, and legs and core with this 21-Day Total Body Superset Workout (all movements listed in workouts below are explained here). As you progress each week, we’ll start to add more reps and sets. Ready to go? Get started with Week 1 below.

Instructions:

Follow the workout listed for each day of the week. Perform each Superset for the indicated number of sets, taking a 30-60 second rest in between each set before continuing on to the next exercise. We recommend warming up before performing any workout. For a balanced training regimen, be sure to integrate this total body resistance training, as well as cardiovascular and flexibility training sessions, into your workout.

Workout A (Arms + Shoulders):

·         Bicep Curl

·         Tricep Kickback

·         Upright Row

·         Bicep Curl

·         Tricep Kickback

Workout B (Chest + Back):

·         Chest Press

·         Standing Row

·         Fly

·         Rear Fly

·         Upright Row

Workout C (Legs + Core):

·         Squat

·         Calf Raise

·         Lunge

·         Side Shuffle

·         Standing Crunch

21-Day Total Body Superset Workout, Week 1 – 2 Sets, 6-8 Reps:

·         Day 1: Workout A

·         Day 2: Workout B

·         Day 3: Workout C

·         Day 4: Workout A

·         Day 5: Workout B

·         Day 6: Workout C

·         Day 7: REST

Rip Deck 21-Day Workout: Week 3

Ready to add the final step to your Rip Deck workout? It’s time to add the rotating motion into the fly sets. As always, take it slow and watch your form to ensure your safety. Want to push yourself after the 21 days are up? We’ve also included our Abs + Arms 1 Week Ripper Workout. Use it as a 4^th week with the Rip Deck, or work it in during your off days in other workouts. Motions for the rotating fly and 1 Week Ripper are explained here.

Rip Deck Workout, Week 3:

·         Day 15:

o   Regular Pushup Set

o   Rotating Fly Set

o   Wide Pushup Set

o   Rotating Fly Set

o   Close Pushup Set

·         Day 16:

o   OFF DAY

·         Day 17:

o   Regular Pushup Set

o   Rotating Fly Set

o   Wide Pushup Set

o   Rotating Fly Set

o   Close Pushup Set

·         Day 18:

o   OFF DAY

·         Day 19:

o   Regular Pushup Set

o   Rotating Fly Set

o   Wide Pushup Set

o   Rotating Fly Set

o   Close Pushup Set

·         Day 20:

o   OFF DAY

·         Day 21:

o   Regular Pushup Set

o   Rotating Fly Set

o   Wide Pushup Set

o   Rotating Fly Set

o   Close Pushup Set

Abs + Arms Workout – 1 Week Ripper:

·         Day 1:

o   Mountain Climbers

o   Atomic Pushups

o   Squat Thrusts

·         Day 2:

o   OFF DAY

·         Day 3:

o   Mountain Climbers

o   Atomic Pushups

o   Squat Thrusts

·         Day 4:

o   OFF DAY

·         Day 5:

o   Mountain Climbers

o   Atomic Pushups

o   Squat Thrusts

·         Day 6:

o   OFF DAY

·         Day 7:

o   Mountain Climbers

o   Atomic Pushups

o   Squat Thrusts

Rip Deck 21-Day Workout: Week 2

How did you do with Week 1 of our Rip Deck workout? All set for Week 2? This week we’re adding in the non-rotating fly movement (explained here). Take it slow, and be mindful of your form when adding on the new exercises. Next week we’ll add the rotating movement into the fly – good luck!

 

Rip Deck Workout, Week 2:

·         Day 8:

o   OFF DAY

·         Day 9:

o   Regular Pushup Set

o   Non-Rotating Fly Set

o   Wide Pushup Set

o   Non-Rotating Fly Set

o   Close Pushup Set

·         Day 10:

o   OFF DAY

·         Day 11:

o   Regular Pushup Set

o   Non-Rotating Fly Set

o   Wide Pushup Set

o   Non-Rotating Fly Set

o   Close Pushup Set

·         Day 12:

o   OFF DAY

·         Day 13:

o   Regular Pushup Set

o   Non-Rotating Fly Set

o   Wide Pushup Set

o   Non-Rotating Fly Set

o   Close Pushup Set

·         Day 14:

o   OFF DAY