Complete Pete’s workout with body weight movements and FitCord resistance bands to increase upper body, lower body, and core strength.
Since FitCord resistance bands are portable, this workout can be completed at home and while traveling. Click this link to learn how to purchase the bands: Resistance Bands
At a commercial gym complete this workout using an adjustable cable machine (i.e., functional trainer) in place of resistance bands.
Warm Up
Bird Dog
On all fours place hands beneath shoulders and knees beneath hips.
Raise opposite arm and leg and hold for 3 secs (or a full exhale).
Finish reps on one side, then repeat on the other side.
Stabilize your core, keep your hips level, and position the extended leg at hip level.
Complete 12 reps per side.
Child Pose
Sit on your heels with your toes pointed back.
Slide your hands forward on the floor while bending to a bowing position.
Hold position for 20 seconds, or as long as required to loosen up.
T-Spine Rotation
Sit on your heels and slide one hand on the floor in front of you.
Place your other hand on your ear and point your elbow towards the ceiling.
Rotate elbow toward your opposite knee.
Keep your arm in a static position throughout the movement.
Focus movement in upper back area and avoid twisting your lower back.
Complete 12-15 reps per side.
Floor Slides
Lie on the floor with knees up, hands placed above your head, and back of your hands in contact with floor.
Push arms and hands into the floor and slide arms up and down (think touchdown).
During the movement make sure your lower back stays in contact with the floor.
Complete 12-15 reps.
Band Walk
Place band around calves.
Slightly squat down and add tension to band.
Step laterally 10 - 15 steps in both directions.
Complete 2 sets.
Deep Squat
For support, hold onto a bar, railing, pole, or TRX with handles positioned at chest height.
Squat until your hips are below your knees.
Feel a stretch in your upper back and shoulders.
Keep your shins vertical and your back straight.
Keep weight on your heels and return to standing position.
Complete 12-15 reps.
Round 1
Glute Raise
While laying on the floor, place one of your heels on the edge of a bench or step.
Pull your other leg toward your chest and maintain that position throughout the movement.
Push off the bench, lifting your hips off the floor into a bridge position and pausing for 1 second.
Return to the starting position and briefly touch the floor to complete the rep.
Complete 12 - 15 reps per leg.
2 Arm Press
Anchor 2 X-Over Bands at shoulder level.
Get into a split stance facing away from the anchor.
Grab the handles and press forward with both arms in a punching motion.
Keep hands below shoulder level.
Stabilize your torso so that only your arms are moving.
Complete 10 (2 second tempo) reps.
Split Squat
Your resistance options are: dumbbells w/suitcase grip, kettlebell w/goblet hold, or bodyweight w/prisoner position as demoed in video.
Load weight on front foot heel, and lower body until front thigh is parallel to floor.
Picture yourself going down an elevator. Avoid “sawing” back and forth.
Inhale on the way down and full exhale at top of movement.
Complete 10 reps per side.
2 Arm Row
Anchor 2 X-Over Bands below knee height.
Place your feet in a parallel stance facing the anchor.
Ensure that upper body is in a vertical position and no momentum is used when rowing.
Brace your core and pull the handles to the side of your torso, keeping shoulders square and minimizing upper-body rotation.
Complete 10 (2 second tempo) reps.
Horizontal Chop
Anchor 1 X-Over Band at hip height.
Stand sideways to anchor and hold handle in both hands next to your hip.
Pull band horizontally across your body to other side.
Stabilize your core and do not rotate your hips.
Slowly return handle to starting position.
Repeat movement on other side.
Complete 10 (2 second tempo) reps per side.
Round 2
Hamstring Curls
Attach a FitCord Toning Band and Ankle Cuff to a low door anchor.
Facing the anchor, place a hand on a wall or door frame to provide stability.
Bend knee to approximately 90 degrees.
Keep knees close together throughout movement, focusing tension on the hamstring.
Complete 10 (2 second tempo) reps per leg.
1 Arm Press
Anchor 1 X-Over Band at shoulder level.
Get into a split stance position facing away from the anchor.
Position your back foot on the same side as the pressing arm.
Grab the handle and press forward in a punching motion.
Stabilize your torso so that only your arm is moving.
Complete 10 (2 second tempo) reps per side.
2 Arm Pulldown
Anchor 2 X-Over Bands in a high position.
Get on one knee and grab the handles with your palms facing down.
Pull the handles to chest level, turning your palm inward towards your body during the pull.
Slowly return the bands to the start position.
Complete 10 (2 second tempo) reps.
1 Arm Row
Anchor 1 X-Over Band below knee height.
Get into a split stance position facing the anchor.
Position your back foot on the same side as the rowing arm.
Ensure that upper body is in a vertical position.
Brace your core and pull the handle to the side of your torso, keeping shoulders square.
Complete 10 (2 second tempo) reps per arm.
Core Press
Stand sideways to anchor.
Hold handle at waistband height.
Slowly press handle until arms are straight.
Inhale at start of press. Exhale at end of press out.
Complete 10 (2 second tempo) reps per side.