Perfect Band 21-Day Workout: Week 3

For the final week of the Perfect Bands workout, we’re adding another set to each workout, plus increasing the reps. Once you’ve finished up Week 3, check out our three Quick-Start Circuits for even more blood-pumping, muscle-blasting moves (all movements can be found here).

 

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 3 – 3 Sets, 8-12 Reps:

·         Day 15: Workout A

·         Day 16: Workout B

·         Day 17: Workout C

·         Day 18: Workout A

·         Day 19: Workout B

·         Day 20: Workout C

·         Day 21: REST

Quick-Start Circuit

To incorporate the Perfect Bands into your existing workout program or for a quick workout, you can perform the following Quick-Start Circuit.

Perform each exercise as recommended in the progression. After you complete each exercise, rest 30-60 seconds. Repeat the circuit 1-3 times. Note: The total-body circuit workouts below call for very short rest periods between moves to keep your heart in an aerobic state for the entire workout. Alternate circuits and perform them 2-3 times per week with 24 hours of rest between workouts.

 

Circuit A:

·         Chest Press

·         Standing Row

·         Tricep Kickback

·         Standing Crunch

·         Upright Row

·         Lunge

Circuit B:

·         Upright Row

·         Tricep Kickback

·         Bicep Curl

·         Squat

·         Chest Press

·         Standing Crunch

Circuit C:

·         Chest Press

·         Standing Row

·         Standing Crunch

·         Tricep Extension

·         Bicep Curl

·         Lunge