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30 DAY AT-HOME

WORKOUT PROGRAM FEATURING 100 UNIQUE RESISTANCE

BAND AND BODYWEIGHT EXERCISES

WEEK

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WORKOUT 1

WORKOUT 6

WORKOUT 1

WORKOUT 6

WORKOUT 2

WORKOUT 7

WORKOUT 2

WORKOUT 7

RECOVERY

RECOVERY

RECOVERY

RECOVERY

WORKOUT 3

WORKOUT 8

WORKOUT 3

WORKOUT 8

WORKOUT 4

WORKOUT 9

WORKOUT 4

WORKOUT 9

RECOVERY

RECOVERY

RECOVERY

RECOVERY

WORKOUT 5

WORKOUT 10

WORKOUT 5

WORKOUT 10

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAYSUNDAY

Your ability to continue to perform the exercises outlined in this program is dependent upon the effort

you put into your recovery. Use a TB12 Vibrating Pliability Roller to target the key muscle groups in this

plan, both on recovery days and workout days, and you’ll help these muscles recover faster day-in

and day-out.

At a minimum, you should drink one-half of your body weight in ounces of water every day. If you are

150 pounds, you need at least 75 ounces of water to hydrate yourself optimally while you are

performing the rigorous exercises in this program. Enhance your hydration by using TB12 Electolytes,

and reduce your intake of dehydrating substances such as coffee, soda, and any drinks high in sugar.

Always remember to focus on form first. Never compromise proper form when performing an

exercise. The goal is always to match the speed of an exercise with the speed of your sport or activity

to prepare your brain and body for in-game and real-life situations. We believe in using resistance

bands to perform many of these functional movements, as they offer a wide, fluid range of motion,

helping you build strength and power without overloading your muscles or tendons.

Proper rest and a full 8 hours of sleep are critical for the body to recover from the stresses of daily

life, both physical and mental. Limit caffeine and sugar intake later in the evening and turn off all

electronics 30 minutes before you go to sleep in order to ensure that you are properly rested.

TRAINING OVERVIEW

Over the next 30 days, you’ll complete 100 different resistance band and bodyweight exercises designed to elevate your heart rate, quickly burn through calories, strengthen and stabilize key muscle groups, and provide you with a complete, full body workout in the comfort of your own home. The schedule below will guide you through the next four weeks of exercises and daily muscle pliability.

RECOVERY

HYDRATION

FUNCTIONAL MOVEMENT

REST

CONGRATULATIONS, YOU’VE COMPLETED A MARATHON! GO CELEBRATE!ALL OF OUR WORKOUTS ARE AVAILABLE NOW IN THE TB12 MOBILE APP

1. HAMSTRINGS

Begin by sitting on the ground with the device behind your knee. Roll from the back of

your knee up to the base of your bottom, then down to the back of your knee. Be sure

to hit the middle, outside, and inside of the muscles. Repeat this motion until you feel a

change in the tissue, then switch legs.

Make foam rolling a daily habit in order to maintain pliable muscle tissue and reduce the soreness and tightness throughout your

body. Dedicate 5 minutes before each workout, as well as on recovery days, to thoroughly foam rolling the following muscle groups.

Every day, including recovery days, before and after working out

Roughly 1 minute per muscle segment

FREQUENCY:

DURATION:

PRE-WORKOUT PLIABILITYEquipment: TB12 Vibrating Pliability Roller or Vibrating Pliability Sphere

3. GLUTEUS MAXIMUS/MEDIUS

Begin by sitting on the device with one side of your buttocks. Roll from the back part of

your leg up to the top of your hip (just below the low back). Be sure to rotate your leg

and trunk as you roll to cover all parts of the muscles. Repeat this motion until you feel a

change in the tissue, then switch sides. You can enable deeper pressure by crossing on

leg over the other.

2. QUADRICEPS

Begin face down, propped up on your elbows with the device on your front thigh right

above the knee. Roll from the top of your knee to the front of your hip – just below your

pelvis – then back down to the starting position. Be sure to cover the middle, outside,

and inside of the muscle. Repeat this motion until you feel a change in the tissue, then

switch legs.

4. LOWER BACK

Begin with the device on the ground, positioned on your low back — avoiding going

directly over the spine. Roll from the top of your buttocks to the mid-back, then down to

the top of the buttocks. Repeat this motion until you feel a change in the tissue, then

switch sides.

5. OUTER FOREARM

Roll from the top of your forearm down to your wrist, being sure to cover the middle,

outside, and inside of the muscle. Repeat this motion until you feel a change in the

tissue, then switch arms

7. BACK AND SHOULDER

Begin by lying on your side with the device contacting the back of your shoulder

between your torso and upper arm. Roll from the back of your shoulder down the side

of your trunk to mid-rib level, then back. Rotate your trunk to cover the middle, front,

and back parts of the muscle. Repeat this motion until you feel a change in the tissue,

then switch sides.

1. GLUTE BRIDGE6. CHEST

Begin by lying face down with the device positioned on your chest and your arm

extended to the side. Roll from the middle of your chest to the front of your shoulder,

then back to the starting position. Repeat this motion until you feel a change in the

tissue, then switch sides.

4. GASTROCNEMIUS/SOLEUS

Place the device above the ankle joint. Roll towards the knee, then back down to just

above ankle. Be sure to cover the middle, outside, and inside of the muscles. You can

enable deeper pressure by crossing one leg over the other. Repeat this motion until you

feel a change in the tissue, then switch legs.

5. QUADRICEPS

Begin face down, propped up on your elbows with the device on your front thigh right

above the knee. Roll from the top of your knee to the front of your hip – just below your

pelvis – then back down to the starting position. Be sure to cover the middle, outside,

and inside of the muscle. Repeat this motion until you feel a change in the tissue, then

switch legs.

Begin propped up on both arms with one leg crossed in front of your body and the

device between your other thigh and the ground, right above the knee. Roll up to the

top outside of your hip, then return to the outside of your thigh just above the knee.

Repeat this motion until you feel a change in the tissue, then switch legs.

3. ILIOTIBAL BAND (ITB)

Make foam rolling a daily habit in order to maintain pliable muscle tissue and reduce the soreness and tightness throughout your

body. Dedicate 5 minutes after each workout, as well as on recovery days, to thoroughly foam rolling the following muscle groups.

Every day, including recovery days, before and after working out

Roughly 1 minute per muscle segment

FREQUENCY:

DURATION:

POST-WORKOUT PLIABILITYEquipment: TB12 Vibrating Pliability Roller or Vibrating Pliability Sphere

7. LOWER BACK

Begin with the device on the ground, positioned on your low back — avoiding going

directly over the spine. Roll from the top of your buttocks to the mid-back, then down to

the top of the buttocks. Repeat this motion until you feel a change in the tissue, then

switch sides.

Begin by kneeling with the device under the inside of your forearm just below the

elbow. Roll from the top of your forearm down to your wrist, being sure to cover the

middle, outside, and inside of the muscle. Repeat this motion until you feel a change in

the tissue, then switch arms.

6. INSIDE OF FOREARM

This is pliability for the mid to upper back. Begin by sitting in front of the device, then

lean back until your mid back is in contact with it. Roll from your mid back up to the

base of your neck, then back down to your mid back. Rotate from side-to-side, making

sure to hit both sides of the musculature on the side of your spine.

2. MID TO UPPER BACK1. BACK AND SHOULDER

Begin by lying on your side with the device contacting the back of your shoulder

between your torso and upper arm. Roll from the back of your shoulder down the side

of your trunk to mid-rib level, then back. Rotate your trunk to cover the middle, front,

and back parts of the muscle. Repeat this motion until you feel a change in the tissue,

then switch sides.

TB12 Handle Resistance Bands, Long Looped Band, Short Looped Band

This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise in the set for 20 seconds before moving on to the next, and repeat each set three times.

EQUIPMENT REQUIRED:

DURATION:

WORKOUT #1: PERFORMED DURING WEEKS 1 AND 3

Raise both arms straight over your head, keeping your arms wide, then lower both arms down

to your hips. Repeat this motion continuously, being sure to not bend your arms.

Kick your leg straight back while punching your opposite arm straight out in front of your body.

Hold the contraction for 1-2 seconds then return to the starting position. Repeat this motion

continuously. Switch to kicking with your other leg and punching with the opposite arm. Keep

your head facing down and make sure your back is flat during the entire motion.

Step to your right by pushing off of your left leg for 3 steps, then return to your left by pushing

off of your right leg for 3 steps. Keep your feet apart throughout the movement and do not

move your upper body from center. Repeat this motion continuously.

Bend your knees and hips while lowering your bottom toward the ground until your knees reach

a 90-degree angle. Then extend your knees and hips to return to the starting position. Repeat

this motion continuously.

6. ALTERNATING ROWS

Pull one arm in toward your body until your elbow touches your side. Straighten that arm, then

pull your other arm in toward your body. Straighten that arm, then repeat the full motion

continuously.

1. FRONT PLANK

SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2 SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY

Keep your head facing the floor and contract your core and glutes while breathing regularly.

Don’t arch your back or let your hips lean to either side.

7. LATERAL BAND WALKS2. BODYWEIGHT SQUAT

3. BIRD DOG 8. BACK FRONT RAISE

Raise your arms straight up from your sides to overhead, then lower them back down to your

hips. Repeat this motion continuously, being sure to keep your arms straight and not move

them forward or backward.

Press both arms straight out from your chest, then bring your arms back in. Repeat this motion

continuously, being sure to not move your lower body. Turn 180 degrees and repeat this motion

on your other side. Move your arms quickly and fluidly throughout.

4. PALLOF PRESS 9. FRONTAL FLYS

Backpedal away from the attachment for 3-5 steps, then walk slowly forward, towards the

attachment. Repeat this motion continuously, being sure to transition from each direction as

quickly as possible.

Step to one side with a long step and sit back onto your glutes. Keep your head and chest

forward and bring your hands together in front of your body. Then push off your landing leg and

step back to the starting position. Repeat on the other side, then repeat this sequence

continuously.

5. LATERAL ALTERNATING LUNGE 10. RESISTED BACK PEDDLE

TB12 Handle Resistance Bands, Long Looped Band, Medicine Ball


EQUIPMENT REQUIRED:

DURATION:


Bounce from foot to foot without bending your hips or arms. Engage your core and stay on your toes while bouncing. Repeat this motion continuously.

Rotate your upper body to the right and point your arms straight out to your side, then rotate your upper body back 180 degrees and point your arms in the other direction. Repeat this motion continuously without moving your lower body.

Lower your body by bending your elbows. Once you reach 90 degrees, push up with your arms and chest and straighten your arms. Repeat this motion continuously.

Step back into a reverse lunge while pulling both arms in toward your body. Touch your elbows to your sides, then return to the starting position. Repeat this motion continuously on this side.Switch to your other side and repeat this motion continuously with your other leg stepping back into reverse lunges. Keep your upper body upright and always straighten your arms all the way during each repetition. Move at a quick pace.

6. LEG ASSISTED SIDE PLANK

Lie on your side, supported by your elbow, with your bottom knee bent. Hold your top leg straight and parallel with the ground and your top arm straight up. Hold the side plank for 10 seconds, then begin raising and lowering your top leg continuously. Keep your body stable. Switch to lie on your other side. Repeat this motion continuously.

1. FOOT FIRE TO HIP TURN


Rapidly tap your feet up and down, then quickly turn your hips to one side, keeping your upper body facing forward. Still tapping your feet, return your hips to the starting position, then quickly turn your hips in the other direction. Repeat this motion continuously.

7. BAND RESISTED PUSH-UP2. REVERSE LUNGE W/ DOUBLE ARM ROW

3. BAND TANTRUM 8. OVERHEAD CORE SHUFFLE

Lower the ball to the ground and kick both of your legs back to land in the pushup position. Lower your body to the ground, then press up with your arms and drive your knees to stand up. Press the ball over your head quickly, then lower the ball back down to the ground. Repeat this continuously. This exercise can be completed without a medicine ball if you do not have one.

Sit back into a half squat, then press your hips forward and stand up straight. Lower your hips back and down again, then repeat this motion continuously.

4. HIP THRUSTERS 9. BURPIE PRESS

Raise both arms straight up overhead, keeping them at a 45-degree angle from your sides. Then lower your arms down to your hips. Repeat this motion continuously.

Press both arms over your head until they're fully extended, then lower your arms down to your right shoulder. Then press both arms back over your head and return them to your left shoulder. Repeat this motion continuously while keeping your torso stable.

5. ANTI-EXTENSION PRESS 10. RESISTED SCAPTION

TB12 Handle Resistance Bands, Long Looped Band, Short Looped Band, Physioball, 12-24 Inch Box


EQUIPMENT REQUIRED:

DURATION:


Pull your arms back toward your body into a T position — keeping them straight. Return your

arms to the starting point. Do not move your torso. Repeat this motion continuously.

Contract your glutes and core to lift your hips off the ground until they’re straight, being sure to

not flex your hamstrings. Then lower your hips to the ground. Repeat this motion continuously.

Walk away from the attachment, holding your body upright until the band reaches its full

length. Then walk backwards toward the attachment. Repeat this motion continuously,

increasing your pace as you progress.

Maintaining upright posture, complete a jumping jack where your arms and legs separate at the

same time, then come back together. Repeat this motion continuously and quickly. Keep the

bottom of the band looped around your midfoot so it doesn't slip.

6. MOUNTAIN CLIMBERS

Move one knee up toward the elbow on the same side, then bring your leg back to the starting

point. Move your other knee toward your other elbow, then back to the starting position. Repeat


1. ALTERNATING ARM PUNCHES


Keeping your lower body stable, punch one arm straight out into a fully extended position, then

bring that arm back in to your side. Then punch your other arm straight out and bring it back.

Alternate arms continuously, maintaining a quick pace.

7. RESISTED OVERHEAD WALK-OUT2. BAND JUMPING JACKS

3. BAND GLUTE BRIDGE 8. REVERSE FLY

Push both of your arms away from your body, rolling the ball under your forearms until your

arms are nearly straight. Then pull them back into your body, bending your elbows. Repeat this

motion continuously.

Pivot on your outside leg to turn 45 degrees into a side facing squat, while keeping your arms

straight and in-line with the center of your chest. Then pivot back into a front facing squat with

arms extended. Pivot 45 degrees in the other direction on your outside leg, keeping your arms

extended. Continue this motion.

4. CORE ROTATIONAL SQUAT 9. ROLLOUTS

Push up off your front foot to stand straight up, elevating your other leg in the air. Then step

down with your elevated leg. Repeat this motion continuously. Switch sides and step on the box

with your other foot. Repeat this motion on your other side. Step up at a quick pace and keep

your front knee stable.

Step into a forward lunge with one leg and bring your arms down to the hip opposite your front

leg. Then return to the starting point, lunge with your other leg and chop your arms to your

other hip. Repeat this motion continuously.

5. FORWARD LUNGE W/ CHOP 10. STEP-UPS

TB12 Handle Resistance Bands, Long Looped Band, Physioball, Medicine Ball


EQUIPMENT REQUIRED:

DURATION:


Step toward the wall with your inside leg and throw the ball underhand into the wall from your

outside hip. Catch the ball off the wall and repeat the motion continuously. Turn 180 degrees

and repeat this motion on your other side.

Lie on your side with your weight on your elbow and forearm. Stack your feet on top of each

other and extend your top arm straight up. Align your head straight as if you were standing.

Hold this position stable by engaging your core and your glutes. Switch to the other side,

putting your weight on your other elbow and forearm. Hold this position stable.

Pull both hands toward your chest while rotating your shoulders until your palms are facing up.

Then rotate your shoulders back down until your palms are facing the ground and return your

arms to the starting position. Repeat this motion continuously.

Keep your ankles together and lift your top knee up and away from your bottom knee by

contracting your glutes. Touch your top knee to your bottom knee. Repeat this motion

continuously. Switch sides. Repeat this motion continuously with your opposite knee. Flex your

glutes on the top side of each repetition.

6. BAND DEADLIFTS

Push up with your legs and glutes and stand straight up quickly, making sure to not bend your

arms. Lower back down to a half squat, then repeat this motion continuously.

1. CHEST FLY


Move your arms forward and bring your hands together in front of your body, keeping your

arms straight. Then pull your arms apart to return them to the "T" position. Repeat this motion

continuously.

7. SHOULDER ROW TO EXTERNAL ROTATION2. CLAMSHELLS

3. LONG SIDE PLANK 8. STEP AND SIDE MEDICINE BALL THROW

Pull your arms down toward the ground until they’re straight. Then bend your elbows and return

your arms to the starting position. Repeat this motion continuously.

Walk forward tracing a half circle until you reach the end, then walk backward in a half circle

until you reach the end on that side. Repeat this pattern continuously. Do not move your hands

from the starting position. Turn around 180 degrees. Repeat the half circle pattern on this side

continuously. Do not move your hands from the starting position and make sure you’re standing

straight up throughout.

4. PALLOF HALF CIRCLE WALK 9. TRICEPS PULLDOWN

Roll to one side and rotate your body toward that side so that your top shoulder comes off of

the ball, then roll back and over to the other side. Repeat this motion continuously.

Step away from the attachment with your outside leg and sit back into a lunge, keeping your

inside leg straight. Then push off your outside leg and stand back up on both legs evenly.

Repeat this motion continuously. Turn 180 degrees and repeat the lunges on your other side. Do

not let your outside knee go over your toes during the lunges.

5. RESISTED LATERAL LUNGE 10. SUPINE STABILITY BALL ROLLOUT

TB12 Handle Resistance Bands, Long Looped Band, Short Looped Band


EQUIPMENT REQUIRED:

DURATION:


Step back with one leg while pulling your opposite arm in toward your body, then return your

leg and arm to the starting position. Then pull your other arm in while stepping back with your

other leg. Alternate sides continuously.

Lie on your side with your lower knee bent. Distribute your weight between your lower leg and your lower elbow. Lift your upper leg in the air and hold it steady. Hold this position for 10 seconds while contracting your core and glutes. Then lift your upper leg straight up and bring it back down without moving the rest of your body. Repeat this motion continuously and quickly. Switch sides. Lie on your other leg and elbow and repeat this motion on your other side.

Separate your legs into a wide stance while pulling the long looped band apart until your arms

are past the sides of your body, then return to the starting position. Continue this motion

continuously at a quick pace.

Hold the band at mid chest height and complete alternating reverse lunges, ensuring the band

does not move. Maintain an upright posture and do not lean to one side or allow your knees to

collapse inward. Turn 180 degrees and complete the alternating reverse lunges on this side.

Move at a smooth pace and keep your core engaged.

6. LOW TO HIGH ROTATION

Side face the attachment, holding one or two handles with both hands, down at your inside hip. Rotate your arms up and across your body, away from the attachment. Keep your arms straight and point your hands away from your body, then rotate your arms back down to your inside hip. Repeat this motion continuously.

1. SQUAT JUMPS


Squat down by bending your knees and hips, then jump straight up into the air. Land softly on

both feet — still shoulder width apart — bending your knees and hips. Jump up again, and

repeat this motion continuously.

7. SEAL JACKS2. REVERSE LUNGE W/ PALLOF PRESS

3. GLUTE MEDIUS SIDE PLANK W/ STRAIGHT LEG HIP ABDUCTION 8. STEP AND PULL

Move your arms down to one hip, then back overhead and down to your other hip. Continuously

move your arms from side to side overhead without moving your torso or lower body. Swap leg

positions and repeat the motion on this side. Be sure to not move your torso or lower body

during the movement.

Raise your arms straight over your head and hold your arms in a “V” position. Then lower your

arms back down to your hips. Repeat this motion continuously.

4. BAND BIG V 9. SPLIT STANCE HALO

Raise your arms up and away from the attachment until they're overhead, then return your arms

to your sides. Repeat this motion continuously, being sure to keep your arms straight.

Hold your stability in the front plank on your forearms and toes. Keep your feet shoulder width

apart and resist leaning toward the attachment. Turn 180 degrees and repeat the front plank on

this side. As a variation, hold the plank on your hands in the push up position.

5. LATERAL RESISTED FRONT PLANK 10. SHOULDER FRONT RAISE



EQUIPMENT REQUIRED:

DURATION:


Pull both hands toward your chest while rotating your shoulders until your palms are facing up.

Then rotate your shoulders back down until your palms are facing the ground and return your

arms to the starting position. Repeat this motion continuously.

Kick your leg straight back while punching your opposite arm straight out in front of your body.

Hold the contraction for 1-2 seconds then return to the starting position. Repeat this motion

continuously. Switch the band to your other foot and hold it with the opposite hand. Repeat the

motion at a quick pace.

Walk away from the attachment, holding your body upright until the band reaches its full

length. Then walk backwards toward the attachment. Repeat this motion continuously,

increasing your pace as you progress.

Sit back into a squat position with both hands still at your shoulders. Move quickly straight up

into an upright standing position while extending your arms straight overhead. Return your

arms to shoulder height while sitting back into a squat. Repeat this motion continuously.

6. LATERAL LUNGE TO SL BALANCE

Lower your raised leg away from your plant leg and land in a lateral lunge, sitting back onto

your glutes. Then push off your lunge leg to get back to the starting position and balance on

your original plant leg. Repeat this sequence continuously. Switch to your other side.

1. FRONT PLANK W/LEG LIFTS


Keeping your body stationary, maximally engage your glutes and core and keep your back and

hips level. Lift one leg straight off the ground. Lower that leg back down, then lift your other leg.

Repeat continuously, alternating legs.

7. RESISTED OVERHEAD WALK OUT2. SQUAT TO OVERHEAD PRESS

3. RESISTED BIRD DOG 8. SHOULDER ROW TO EXTERNAL ROTATION

Throw the ball into the wall, then catch it with both hands — still overhead. Repeat this motion

continuously.

Tap your feet up and down quickly and continuously while pressing your arms away from your

chest then pulling them back in. Repeat this motion continuously. You can also alternate

between this motion and pressing your arms over your head. Turn 180 degrees and repeat the

same motion on your other side.

4. PALLOF CORE SHUFFLE W/ ARM ACTION 9. OVERHEAD MEDICINE BALL WALL THROW

Sprint away from the attachment, then walk backwards toward the attachment with control.

Repeat this motion continuously.

Step forward and tap your leg to the ground, then push back with that leg and pull your

opposite arm toward your body. Balance for 2 seconds with your arm in and your opposite leg

in the air, then lower your leg and repeat the movement.

5. FRONT STEP TO SINGLE ARM ROW W/ BALANCE 10. RESISTED SPRINTS



EQUIPMENT REQUIRED:

DURATION:


Push off your inside leg and shu�le sideways away from the attachment for 2-3 steps, keeping

your feet apart. Return toward the attachment. Repeat this motion continuously.

Turn 180 degrees and repeat this motion on your other side.

Step up with your right leg and then stand up straight. Then lower back down to your knees.

Step up with your left leg and stand up straight. Do not move your arm from the extended

position. Alternate sides continuously. Switch the band to your other hand and repeat the same

motion on your other side. Do not let your knees go over your toes and do not lean forward

during the motion.

Bend your elbows beside your body to lower your chest down to the ball. Then straighten your

arms to push your body back up. Repeat this motion continuously.

Perform a reverse lunge while pulling the arm on the same side as your back leg down to your

hip, keeping your arm straight. Return to the start position then repeat this motion on your

other side. Alternate sides continuously.

6. LEG ASSISTED SIDE PLANK W/ PRESS

Press your top arm straight out from the attachment, then return your arm to your side. Do not

move your top leg. Repeat this motion continuously. Switch to your other elbow and hold the

handle with your other hand. Repeat the motion on this side. Do not move your body forward or

backward during the exercise.

1. FOOT FIRE TO JUMPS


Rapidly tap your feet up and down for two seconds, then jump straight up. Repeat this motion

continuously.

7. BALL PUSH-UP2. REVERSE LUNGE W/ LATT ROW

3. ANTI-ROTATION GET UP 8. RESISTED SIDE SHUFFLE

Pull the medicine ball down toward the ground while driving your hips backwards and slam the

ball to the ground. Catch the ball and raise it over your head, then repeat this motion

continuously. Slam the ball hard and fast.

Throw the ball underhand from your outside hip toward the wall, rotating your outside hip

toward the wall. Catch the ball off of the wall and repeat this motion continuously.

Turn 180 degrees and repeat this motion on your other side.

4. HIP ROTATION SIDE MEDICINE BALL THROW 9. OVERHEAD MEDICINE BALL SLAM

Move over the ball laterally while doing a push, alternating the hand that is on the ball. Repeat


Press both arms straight over your head until your arms are fully extended, then lower your

arms back down until they're in front of your face. Repeat this motion continuously, being sure

that the handles don't move forward or backward during the motion.

5. ANTI-FLEXION PRESS 10. BALL CLIMB-OVER



EQUIPMENT REQUIRED:

DURATION:


Press the ball straight into the wall, catching the ball in your other hand. Then press with your

other hand. Repeat this sequence continuously.

Extend your hips off the ground by contracting your glutes. Stop when your hips are straight,

then bring them back down to the ground. Repeat this motion continuously. Do not use your

hamstrings to raise your hips. Switch to the other side and repeat the glute bridges on that side.

Contract your glutes during the entire motion and move at a smooth pace.

Run in place, focusing on driving your knees up to the sky, and raising your arms so your hands

reach head hight. Stay in one place when running and keep your feet light and quiet.

Split your legs out to the sides and raise your arms over your head, then return your arms back

to your sides and bring your legs back to the starting position. Repeat this motion continuously

and fast.

6. GLUTE RESISTED MOUNTAIN CLIMBERS

Move one knee up toward the elbow on the same side, then bring your leg back to the starting

point. Move your other knee toward your other elbow, then back to the starting position. Repeat


1. ANTI-FLEXION PRESS


Press both arms straight over your head until your arms are fully extended, then lower your

arms back down until they're in front of your face. Repeat this motion continuously, being sure

that the handles don't move forward or backward during the motion.

7. RESISTED HIGH KNEES2. DOUBLE BAND JACKS

3. SINGLE LEG GLUTE BRIDGE 8. MEDICINE BALL ALTERNATING CHEST PRESS

Rotate your arms up and toward the attachment, then quickly rotate them back down in front of

your hips. Repeat this motion continuously, being sure to keep your hips stable. Switch sides

and hand position so you’re now holding the resisted end of the bar on your other side. Repeat

this motion continuously. Be sure to keep your hands separated during the entire movement.

Sit back into a half squat, keeping your upper body upright and arms straight, then return to the

top of the squat. Repeat this motion continuously.

4. GOBLET SQUAT 9. HIGH TO LOW STICK CHOP

Jump up from your plant leg and land on your other foot. Hold the landing for 1-2 seconds, then

jump up and land on your original leg. Repeat this motion continuously.

Step into a forward lunge while pulling your opposite arm down so your palm faces the ground.

Keep your arm straight. Return your arm overhead and stand upright. Repeat on your other side,

then alternate sides continuously.

5. FORWARD LUNGE PULLOVER 10. HEIDEN HOPS

TB12 Handle Resistance Bands, Long Looped Band, Stability Ball


EQUIPMENT REQUIRED:

DURATION:


Extend one arm straight out in front of your body to be level with your ear, then lower your arm

back down to the ground. Keep your body stable. Repeat this motion and alternate between

arms.

This exercise is a lateral resisted front plank. Attach a band low and place it around your waist.

Side face the attachment and get into a front plank on your forearms. Hold your stability in the

front plank on your forearms and toes. Keep your feet shoulder width apart and resist leaning

toward the attachment. Turn 180 degrees and repeat the front plank on this side. As a variation,

hold the plank on your hands in the push up position.

Rotate your shoulders down until your palms are facing the ground, then press both arms

straight out from your body. Reverse the motion to return your arms to the starting position,

then repeat that sequence continuously.

Move one of your knees out and up toward the sky to open your hips. Return your knee to the

starting position. Repeat this motion continuously on this side. Move your other knee out and

up, repeating the movement continuously. Be sure to not raise your hips when moving your

knees outward.

6. SINGLE LEG EXERCISE BALL HAMSTRING CURL

Bend your knee and pull your heel toward your buttocks, then straighten your leg and return to

the starting position. Repeat this motion continuously. Switch sides and place your other heel

on the exercise ball. Repeat this motion on your other side, being sure to not move your hips

when you bend your knee.

1. ALTERNATING CROSS BODY PRESS


Punch your right arm away from your body across your chest, then return it to the starting

position. Repeat this movement with your left arm. Alternate arms continuously.

7. SHOULDER INTERNAL ROTATION TO PRESS2. RESISTED FIRE HYDRANT

3. LATERAL RESISTED FRONT PLANK 8. PLANK WITH SHOULDER FLEXION

Sit back into a half squat, then push back up with your legs and pull both arms in toward your

body. Then lower your body back into a squat while extending your arms away from your body.

Repeat this motion continuously.

Pull both hands toward your chest, then press your arms straight out in front of you. Bring your

hands back to your chest, then return them to the starting position. Repeat this motion

continuously. Turn 180 degrees and repeat the motion on the other side. Remember to keep

your core activated throughout the entire motion.

4. SPLIT STANCE ROW TO PALLOF PRESS 9. SQUAT TO DOUBLE ARM ROW

Push off your inside leg and shu�le sideways away from the attachment for 2-3 steps, keeping

your feet apart. Return toward the attachment. Repeat this motion continuously. Turn 180

degrees and repeat this motion on your other side.

Stand upright in a stable position with your hands straight out in front of you. Step to one side

into a lateral lunge, sitting back on your glutes, then return to the top by pushing off your

stepping leg. Then explosively push off your plant leg and hop to the side, landing on your

opposite leg with stability. Repeat on the other side, then repeat this sequence continuously.

5. LATERAL LUNGE AND HOP 10. RESISTED SIDE SHUFFLE

TB12 Handle Resistance Bands, Long Looped Band, Short Looped Band, Medicine Ball


EQUIPMENT REQUIRED:

DURATION:


Press the ball straight up to the ceiling and toss it about two feet in the air. Catch it with both

hands and lower it down to your chest. Repeat this motion continuously.

Keep your ankles together and lift your top knee up and away from your bottom knee by

contracting your glutes. Touch your top knee to your bottom knee. Repeat this motion

continuously. Switch sides. Repeat this motion continuously with your opposite knee. Flex your

glutes on the top side of each repetition.

Jump and separate your legs wide while raising your arms overhead. Repeat this motion

continuously at a quick pace. Keep your hands apart, your head forward, and your chest up.

Step backward with the leg opposite your resisted arm into a reverselunge, keeping your arm

straight. Then push off your back leg and return to the upright position. Repeat this motion

continuously on this side. Switch sides and hold the band in your other hand.

6. TORSO ROTATION SIDE MEDICINE BALL THROW

Throw the ball underhand from your outside hip toward the wall, rotating your torso toward the

wall. Catch the ball and repeat this motion continuously. Turn 180 degrees and repeat this

motion on your other side.

1. BROAD JUMPS


Lower your body into a 1/4 squat and explode up, jumping forward. Land on both feet with your

legs shoulder-width apart and your knees behind your toes. Turn around and repeat this motion,

jumping back to your starting point.

7. FRONT RAISE JACKS2. REVERSE LUNGE W/ HIGH HOLD

3. RESISTED CLAMSHELLS 8. CHEST PRESS TOSS

Step up with your right leg and then stand up straight. Then lower back down to your knees.

Step up with your left leg and stand up straight. Do not move your arm from the extended

position. Alternate sides continuously. Switch the band to your other hand and repeat the same

motion on your other side. Do not let your knees go over your toes and do not lean forward

during the motion.

Press both arms straight out away from your chest, then rotate your upper body to the right,

then back to the middle. Bring the band back to your chest, press out again, then rotate your

upper body to the left, then back to the middle. Repeat this motion continuously.

4. BAND PRESS W/ ROTATION 9. ANTI-ROTATION GET UP

Rapidly tap your feet up and down for two seconds. Then run in place for two seconds, bringing

your knees high in front of your body. Repeat this sequence continuously.

Keeping your body stationary, maximally engage your glutes and core and keep your back and

hips level. Lift one leg straight off the ground. Lower that leg back down, then lift your other leg.

Repeat continuously, alternating legs.

5. FRONT PLANK W/ LEG LIFTS 10. FOOT FIRE TO RUN IN PLACE

FUEL YOUR RECOVERY: POST-WORKOUT SMOOTHIES

½ tbsp hemp seeds

½ tbsp chia seeds

½ tbsp flax seeds, ground

1 handful of walnuts

1 tbsp almond butter

1 scoop TB12™ Whey Protein Isolate

1 cup frozen organic blueberries

1 banana, medium-sized

¼ cup rice milk

¼ cup almond milk

¼ cup hemp milk

INGREDIENTS

TOM’S FAVORITE SMOOTHIE

1 cup almond milk

1 cup frozen strawberries

1 scoop of TB12 Plant-Based Protein: Chocolate

1 tablespoon ground flaxseed

1/4 cup almonds

1 medium banana, sliced

INGREDIENTS

TB12 CHOCOLATE COVERED STRAWBERRY SMOOTHIE

EVERYTHING YOU NEED TO FUEL UP AND KEEP GOING

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