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

Rip Deck 21-Day Workout: Week 1

Meet the Perfect Rip Deck, our newest Perfect Fitness product. It combines two movements – the rotating pushup and the sliding chest fly – into one intense exercise. We’ve created a 21-Day Workout to help build your chest, back and abdominals. You can customize your workout with beginner to advanced movements (all movements are explained here). This workout is not about speed, but about slow and controlled muscle contractions. Remember to take it slow and learn your limits safely.

Customize Your Workout:

Step 1: Determine the number of reps you want to target for each exercise – use the chart below as a guideline based on your current fitness level. Remember good form is more important than quantity. If you struggle with any of the Pushup or Fly exercises, do them with the Knee Modification until you build up enough strength to perform them without kneeling.

Step 2: Perform each exercise in the progression (set) listed and after each exercise rest for 30 to 60 seconds before starting the next. If you’re an intermediate or advanced level, you will complete the entire set and then repeat as needed, determined by the chart below.

Step 3: Follow the 21-Day workout – when you’re finished, you can either restart with a new rep goal or complete the Ab-Rippers workout (we’ll post that when we get to Week 3). Good luck!

Rep Goals Chart: 

Beginner	1 Set	4 to 8 reps per set
Intermediate	2 Sets	8 to 12 reps per set
Advanced	3 Sets	12 to 18 reps per set

Rip Deck Workout, Week 1:

·         Day 1:

o   Regular Pushup Set

o   Modified Fly Set

o   Wide Pushup Set

o   Modified Fly Set

o   Close Pushup Set

·         Day 2:

o   OFF DAY

·         Day 3:

o   Regular Pushup Set

o   Modified Fly Set

o   Wide Pushup Set

o   Modified Fly Set

o   Close Pushup Set

·         Day 4:

o   OFF DAY

·         Day 5:

o   Regular Pushup Set

o   Modified Fly Set

o   Wide Pushup Set

o   Modified Fly Set

o   Close Pushup Set

·         Day 6:

o   OFF DAY

·         Day 7:

o   Regular Pushup Set

o   Modified Fly Set

o   Wide Pushup Set

o   Modified Fly Set

o   Close Pushup Set

Perfect Ab-Straps 21-Day Workout: Week 3

It’s time for Week 3 of the Perfect Ab-Straps 21-Day Workout. Keep proper form and safety in mind as you power through the last part of the workout. Once you’re finished with Day 21, start over and increase your reps, or start our Push-Pull-Core Workout, also outlined below.

Checklist:

·         Head:    Keep eyes looking forward and ears over shoulders

·         Back:     Keep steady – no rocking – minimize body swing

·         Arms:    Keep upper arms parallel to the floor

·         Abs:       Pull navel to spine during each “up” and “down” of the exercise

·         Legs:      Conduct slow, purposeful movements using abdominals to lift legs, not hip flexors

·         Pace:     One second up, one second down

·         Breathing:           Exhale on the “up”/inhale on the “down”

21-Day Workout, Week 2:

·         Day 15:

o   2 Sets Knee-Ups

o   2 Sets Obliques

o   2 Sets Leg Lifts

·         Day 16:

o   OFF DAY

·         Day 17:

o   3 Sets Knee-Ups

o   3 Sets Obliques

o   3 Sets Leg Lifts

·         Day 18:

o   OFF DAY

·         Day 19:

o   3 Sets Knee-Ups

o   3 Sets Obliques

o   3 Sets Leg Lifts

·         Day 20:

o   OFF DAY

·         Day 21:

o   3 Sets Knee-Ups

o   3 Sets Obliques

o   3 Sets Leg Lifts

Push-Pull-Core Workout:

Looking for a total body workout? Combine your Perfect Ab-Strap workout with pushups and pull-ups. For every repetition you do of knee-ups, do an equal number of pushups and divide that number by 2 for the pull-ups.

Example: If you are a starter level, do the following:

·         10 Knee-Ups

·         10 Pushups

·         5 Pull-ups