Name: Playbook - Taylor Mei - Vacation Gains: Day 7
Uploaded: 2024-04-01T13:08:27.983Z
Duration: 45 min
Description: Vacation Gains: Day 7

Day 7:  

Circuit 1:  
• High knees 3 x 30 seconds  
• Banded squat pulses 3 x 30 seconds  
• Banded bent over rows 3 x 30 seconds  

Circuit 2:  
• Side plank dips 3 x 30 seconds (each side)
• Donkey kicks 3 x 30 seconds
• Plank hold 3 x 30 seconds  

Circuit 3:  
• Inchworms 3 x 30 seconds  
• Pushups 3 x 30 seconds  
• Banded front raises 3 x 30 seconds  

Circuit 4:  
• Banded bicep curls 3 x 30 seconds  
• Banded tricep extensions 3 x 30 seconds  
• Banded hammer curls 3 x 30 seconds

• High knees 3 x 30 seconds  
• Banded squat pulses 3 x 30 seconds  
• Banded bent over rows 3 x 30 seconds

-Stand with your feet shoulder width apart
- In rapid succession rinse your knee high and to the front back and forth simulating  running in place with high knees

High Knees

- 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

- Keep a neutral spine
- Pull the bands straight up engaging your lats 
- Keep your elbows close to your body
- Pause at the top and lower slowly

Banded bent over rows

Circuit 1

• Side plank dips 3 x 30 seconds (each side)
• Donkey kicks 3 x 30 seconds
• Plank hold 3 x 30 seconds

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank dips

-Stand on your hands and feet with bent legs 
-Press up with your legs quickly so that your legs come off the ground and you are in a partial handstand 
-Land safely

Donkey Kicks

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

Plank Hold

Circuit 2

• Inchworms 3 x 30 seconds  
• Pushups 3 x 30 seconds  
• Banded front raises 3 x 30 seconds

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank
- Walk your hands back towards your feet reversing the movement back to starting position

Inchworm

- 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

- 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 3

• Banded bicep curls 3 x 30 seconds  
• Banded tricep extensions 3 x 30 seconds  
• Banded hammer curls 3 x 30 seconds

- Keep your core tight
- As you raise your arms engage your biceps

Banded bicep curl

- Keep your elbows close to your body
- Extend your arms 
- As you extend engage your triceps

Banded OH tricep extension

- Hold the band with your palms facing each other
- Curl the band up
- Engage your biceps as your go up

Banded hammer curls

Circuit 4

Vacation Gains: Day 7

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 2

Thursday morning activation ✅❤️‍🔥🐝

Vacation Gains: Day 3

Olga

Vacation Gains: Day 4

Vacation Gains: Day 5

Vacation Gains: Day 6

Loved every minute of it.  Mean of you to put thrusters at the very end!😆

I was telling my physical therapist how much I enjoy your programs.  He laughed and said that petite women with bios that start, my fitness journey began with competitive gymnastics,” are the apex predators if the fitness world!

Vacation Gains: Day 8

Jessica

Vacation Gains: Day 9

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

Vacation Gains: Day 7

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