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Uplifted Challenge

Uplifted Challenge

Main Goal: Body recomposition (building muscle and getting lean)
Challenge Length: 6 weeks
Videos per Week: 4
Workout Split: Lower Body/Upper Body/Full Body/Combo
Workout Length: 30-40 minutes
Extras: Customizable workout schedule, buildable lifestyle goals, challenge check off print offs
Difficulty: Beginner to Intermediate

Description: Create a sustainable fitness routine that works for YOU. The Uplifted Challenge is here to empower you, encourage you, and show you that you can achieve amazing results as long as you are consistent! Use the challenge guide to create a weekly workout schedule based on your availability and goals right now; whether it is fat loss, strength, or both. The program builds and increases in intensity as you get stronger and more comfortable with the workouts and lifestyle habits. The Challenge Guide comes with everything you need to create your custom workout routine, including motivating print outs like a follow along calendar and daily To Do Lists. Free with your Band Bar Studio Membership.

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Uplifted Challenge
  • Uplifted Challenge Guide
    Uplifted Challenge Guide
    1.67 MB

    Uplifted Challenge Guide

    1.67 MB

  • Phase 3: 40min Lower Body
    40:07
    Phase 3: 40min Lower Body

    Phase 3: 40min Lower Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Bench

    Workout:
    A1. Back Squat
    A2. RDL
    B1. Rear Foot Elevated Split Squat
    B2. Reverse Glute Hyperextension
    C1. Glute Bridge
    C2. Side Lying Leg Lift
    D1. Wall Sit

  • Phase 3: Upper Body
    33:37
    Phase 3: Upper Body

    Phase 3: Upper Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Lat Pulldown
    A2. Upright Row
    B1. 1/2 Kneeling Single Arm Cable Chest Press
    B2. Tricep Kickbacks
    C1. Bicep 21's
    D1. Pushups

  • Phase 3: 36min Combo
    37:12
    Phase 3: 36min Combo

    Phase 3: 36min Combo

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    - 10 minutes Cardio
    - 10 minutes Core
    - 10 minutes Full Body Mobility

  • Phase 3: 36min Full Body
    37:10
    Phase 3: 36min Full Body

    Phase 3: 36min Full Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Tall Kneeling Shoulder Press
    A2. "Quad Burners"
    B1. Reverse Lunge w Bicep Hold
    B2. Supinated Cable Row
    B3. Cable Front Raise
    C1. Hamstring Curl
    C2. Glute Kickback

  • Phase 2: 38min Upper Body
    38:36
    Phase 2: 38min Upper Body

    Phase 2: 38min Upper Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Overhead Press
    A2. Bent Over Row
    B1. Horizontal Chest Press
    B2. Pallof Press to Standing Cable Rotation
    C1. Cable High Row
    C2. Cable Bicep Curl
    D1. Pushup

  • Phase 2: 33min Lower Body
    33:32
    Phase 2: 33min Lower Body

    Phase 2: 33min Lower Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Zercher Squat
    A2. B Stance RDL
    B1. Split Squat
    B2. Bodyweight Split Squat
    C1. Wall Sit

  • Phase 2: 38min Combo
    38:09
    Phase 2: 38min Combo

    Phase 2: 38min Combo

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    - 10 minutes Bodyweight Cardio
    - 10 minutes Core
    - 10 minutes Mobility

  • Phase 2: 34min Full Body
    34:55
    Phase 2: 34min Full Body

    Phase 2: 34min Full Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Inchworm
    A2. Sumo Squat
    B1. Single Arm Lat Pulldown
    B2. Hammer Curl
    C1. Assisted Single Leg Squats
    C2. Overhead Tricep Extension

  • Phase 1: 36min Combo
    37:14
    Phase 1: 36min Combo

    Phase 1: 36min Combo

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    - 10 minutes Bodyweight Cardio
    - 10 minutes Resisted Core
    - 10 minutes Mobility

  • Phase 1: 30min Lower Body
    31:09
    Phase 1: 30min Lower Body

    Phase 1: 30min Lower Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Front Squat
    A2. RDL
    B1. TKE Split Squat
    B2. Horizontal Hip Thrust
    C1. Wall Sit

  • Phase 1: 35min Upper Body
    35:47
    Phase 1: 35min Upper Body

    Phase 1: 35min Upper Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Floor Press
    A2. Seated Underhand Grip Row
    B1. 1/2 Kneeling Overhead Press
    B2. Band Pull Apart
    C1. Bicep Curl
    C2. Upright Row
    D1. Pushups

  • Phase 1: 36min Full Body
    36:53
    Phase 1: 36min Full Body

    Phase 1: 36min Full Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Lateral Walk
    A2. Sumo Squat
    A3. Curl to Press
    B1. Single Leg Deadlift to High Knee
    C1. Straight Arm Pulldown
    C2. Tricep Pushdown

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