Bayus Strength
This workout is done with a set of bands, at home appliances, and a treadmill. The treadmill workouts can be interchanged with other cardio methods. This workout program has been set for beginners who are looking to get back into shape from home or those who are looking to stay away from machines at the gym. Almost all exercises are body weight and can be done in the living room of your house.
This is Part one, and the movements will stay consistent through this phase progress and become more difficult as you continue through each program.
Features4 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Warm-Up: Treadmill Walk 1 Mile at 3 Incline
B1
Box Squat
3 x 12
B2
Plank
3 x 0:30
C1
Barbell Push-Up
3 x 6
C2
Straight Leg Glute Raise
3 x 10
D
Split Squat
3 x 12
E
Mini-Band Squat
3 x 12
F1
Band Lateral/Monster Walks
3 x 10
F2
Glute 45's
3 x 12
Circuit
A
This is a circuit so you will run through these steps for 3 rounds 1) Incline: 0 Speed: 3 Time: 4 minutes 2) Incline: 0 Speed: 5-6 (With Arm pumps!) Time: 2 minutes 3) Incline: 10 Speed: 3-4 Time: 4 minutes 4) Incline: 0-1 Speed: Speed walk (Faster than set 2) or Jog Time: 2 minutes Repeat back to set #1. 3 Rounds total!
Circuit
A
Warm-Up: Treadmill Walk 1 Mile at 3 Incline (Minimum)
B1
Bench Dips
3 x 12
B2
Side Plank
3 x 0:30
C1
Glute Bridge
3 x 12
C2
Mini-Band Wall Arm Circle Slides
3 x 10
D
Dead Bug- Single Leg
3 x 10
E
Close Grip Push-Up
3 x 10
F1
Band Lateral/Monster Walks
3 x 10
F2
Mini-Band Lateral Leg Raise
3 x 10
A
Dumbbell to Overhead Press
3 x 12
B
Russian Twist
3 x 10
C
Split Squat Jump
3 x 10
D
Reverse Crunch
3 x 10
Circuit
E
CARDIO: 12-3-30 Incline:10-12 Speed: 3-4 Time: 30 Minutes After 30 minutes, lower the incline to 5 and speed to a 2 for another 10 minutes. 40 Minutes Total
