Name: Playbook - Taylor Mei - Vacation Gains: Day 9
Uploaded: 2024-04-01T13:08:28.045Z
Duration: 45 min
Description: Vacation Gains: Day 9

Jessica

Day 9:  

Circuit 1:  
• Banded bent over rows 3 x 30 seconds  
• Banded upright rows 3 x 30 seconds  
• Low plank reaches 3 x 30 seconds  

Circuit 2:  
• Banded Bulgarian lunges 3 x 30 seconds (each side)
• Plank twists 3 x 30 seconds  
• Leg raise 3 x 30 seconds  

Circuit 3:  
• Side plank crunches 3 x 30 seconds (each side)
• Banded decline chest press 3 x 30 seconds  
• High knees 3 x 30 seconds  

Circuit 4:  
• Alt jumping lunges 3 x 30 seconds  
• Mountain climbers 3 x 30 seconds  
• Squat to calf raise 3 x 30 seconds

• Banded bent over rows 3 x 30 seconds  
• Banded upright rows 3 x 30 seconds  
• Low plank reaches 3 x 30 seconds

- 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

- Hold band in front of your body palms facing you, looped under both feet
- Raise your elbows up and to the sides, pulling the band towards your chin
- Keeping the band close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Banded upright row

-Start in an elbow plank position 
-Reach forward with one hand taping the ground at arms length away from you
-Return your elbow to the starting position
- Each side

Low Plank Reaches

Circuit 1

• Banded Bulgarian lunges 3 x 30 seconds (each side)
• Plank twists 3 x 30 seconds  
• Leg raise 3 x 30 seconds

- Place your front foot on the band
- With your back foot on an elevated surface come down
- Come down until both legs are at 90 degrees

Banded bulgarian lunges

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank twists

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lifting your hips slightly off the ground
- Lower them back towards the ground stopping just short of them resting

Leg Raises

Circuit 2

• Side plank crunches 3 x 30 seconds (each side)
• Banded chest press 3 x 30 seconds  
• High knees 3 x 30 seconds

Side plank crunches

- Place the band behind your back 
- Press the band up engaging your chest 
- Move with a slow controlled movement

Banded chest press

-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

Circuit 3

• Alt jumping lunges 3 x 30 seconds  
• Mountain climbers 3 x 30 seconds  
• Squat to calf raise 3 x 30 seconds

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Alt Jumping Lunges

- Keep your hands underneath your shoulders
- Bring one knee forward followed by the other
- Keep your hips squared

Mountain Climbers

-Lower into the bottom of a squat. 
-from the bottom position perform a calf raise 
-Lower back down to low squat position 
-Stand up out of the squat

Squat w Calf Raise

Circuit 4

Vacation Gains: Day 9

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 9

Community

More workouts from Taylor Mei