Name: Playbook - Taylor Mei - Vacation Gains: Day 10
Uploaded: 2024-04-01T13:08:28.050Z
Duration: 45 min
Description: Vacation Gains: Day 10

Marcelina

Ty! Vacation is over today! This was a great and convenient while out of town with 18 month old and family that doesn’t exercise

Jessica

Day 10:  

Circuit 1:  
• Tuck jacks 3 x 30 seconds  
• Banded shoulder press 1 1/2 reps 3 x 30 seconds  
• 90-90 crunches 3 x 30 seconds  

Circuit 2:  
• Plank hold 3 x 30 seconds  
• Banded squat pulses 3 x 30 seconds  
• Banded front raises 3 x 30 seconds  

Circuit 3:  
• Plank see-saw 3 x 30 seconds  
• Banded curtsey lunges 3 x 30 seconds (each side)
• Single leg wall sit hold 3 x 30 seconds (each side)

Circuit 4:  
• Burpees 3 x 30 seconds  
• Starfish crunches 3 x 30 seconds  
• Pushups 3 x 30 seconds

• Tuck jacks 3 x 30 seconds  
• Banded shoulder press 1 1/2 reps 3 x 30 seconds  
• 90-90 crunches 3 x 30 seconds

Tuck jacks

- Kneeling with band under your knees and grasped in both hands
- Press your hands halfway up (about forehead)
- Lower your hands, then press all the way overhead

Banded shoulder 1 1/2 rep press

- Keeping your chin tucked, knees bent to 90 degrees and stacked over hips
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

90-90 Crunches

Circuit 1

• Plank hold 3 x 30 seconds  
• Banded squat pulses 3 x 30 seconds  
• Banded front raises 3 x 30 seconds

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank Hold

- Stand with feet shoulder width apart, band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse in the bottom of the squat for time or reps

Banded Squat Pulses

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded Front Raise

Circuit 2

• Plank seesaw 3 x 30 seconds  
• Banded curtsey lunges 3 x 30 seconds (each side)
• Single leg wall sit hold 3 x 30 seconds (each side)

- Start in a low plank position, core tight throughout the movement 
- Take small steps backward until you are in and extended low plank position 
- Take small steps back to starting position 
- Repeat for time or reps

Plank seesaw

- Place the band underneath your front foot
- Step back behind your front leg 
- Bring your knee down until both legs are at about 90 degrees
- Step back to the initial position

Banded curtsy lunges

- Place your back against a wall
- Keep one leg bent at 90 degrees, extend opposite leg straight out 
- Hold for time

Single Leg Wall Sit Hold

Circuit 3

• Burpees 3 x 30 seconds  
• Starfish crunches 3 x 30 seconds  
• Pushups 3 x 30 seconds

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Keeping both your arms snd legs extended 
- Reach one hand towards your opposite toe 
- Engage your core as you go up
- Alternating each rep

Starfish Crunches

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Pushups

Circuit 4

Vacation Gains: Day 10

I’m traveling where I don’t have access to a gym and this program is a great help to keep in shape

Saleha

Never knew how much a banded workout could burn♨️

Chris

Bands: W1/D1 Lower Body (Quad & Glute Focused)

I love this program, my favorite travel workout

It got more challenging towards the end and I had to stop once or twice,but it felt really good.

Nadia

Your workouts always remind me who the weaker sex really is!

Bands: W1/D2 Upper Body (Chest & Back)

El mejor entrenamiento de glúteo e isquios hasta la fecha para hacer en donde sea! Lo ame

Laura

Very challenging, i kept shaking in the hamstring curls 💪🏻perfect

Nesma

Bands: W1/D3 Lower Body (Hamstring & Glute Focused)

I always do this program when I’m traveling 😍😍😍😍 love it

Man...i love this no equipment workout. Resistance bands are underrated!🔥

Marine

Bands: W1/D4 Upper Body (Shoulders, Biceps & Triceps)

Ines

Bands: W2/D1 Lower Body (Quad & Glute Focused)

yangBAE

So good! My arms are noodles. The perfect start to my day.

Kelsey

Bands: W2/D2 Upper Body (Chest & Back)

Rachel

Cass

Bands: W2/D4 Upper Body (Shoulders, Biceps & Triceps)

Great, but I think the numbers for the 2nd set of exercises is not quite right!

#sundayactivation monster walk did slides version hahah🛼

Bands: W2/D3 Lower Body (Hamstring & Glute Focused)

Been away for a while due to a back injury.  Missed you!  Great routine!!!

Vacation Gains: Day 1

Definitely taking all of my bands and you on vacation with me. Period

Vacation Gains: Day 10

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