Start with 3 Mobility drills to get you warmed up.

Moving into the Upper Body Circuit, perform each exercise for the prescribed rep range with little to no rest in between exercises. Rest for 60s and go for 3 rounds (sets).

Then, move onto the Lower Body Circuit and do the same thing, performing each exercise one after the other for 3 sets.

Finish with 2 sets of a Core Superset, performing both exercises back to back.

This refers to how much effort you should be putting into your sets.

RIR = Reps in Reserve, meaning how many reps you think you could have completed before total failure.

ie - 3 RIR = You could have done 3 more reps, but no more

Choose a resistance band strength that you can complete the minimum number of reps with. Each week, you will try to add reps until you reach the max number of reps. After that, you will move to a heavier resistance band and start the process again.

*Note that if you can easily achieve the max number of reps, your band is too light.

If working from bodyweight, add reps or slow down the movement in order to progress.