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THE

TB12 HIIT PLAN


(HIGH-INTENSITY INTERVAL TRAINING)
WELCOME TO THE
THE TB12 HIIT PLAN

We understand how hard it can be to make time for exercise, so we designed the TB12
HIIT Plan to provide you with convenient full-body workouts with minimal equipment
required. All you need is 30 minutes, a TB12 Vibrating Pliability Roller or Sphere, TB12
Resistance Bands, and your own body weight. Whether you’re looking to get in shape,
stay fit, or complement your current exercise routine, the TB12 HIIT Plan is a great option
to add to the busiest of schedules — without compromising the quality of your workout.

This plan combines TB12 functional strength and conditioning exercises with crucial pre-
and post-workout pliability work to help you recover faster and perform better. Our TB12
HIIT Plan is adaptable to your needs. Follow it exactly as laid out, or mix-and-match
workouts based on your fitness level and lifestyle.

30 DAYS. 100 EXERCISES. LET’S GO!

PREPARE PERFORM RECOVER

Your long-term success begins with You can’t train slow and expect to The demands of daily life will inevitably
your habits. Invest in yourself by perform fast. Whether you’re a wear you out over time. Make rest and
establishing a daily pliability routine busy parent, an elite athlete, or a recovery a consistent priority by
through pre- and post-workout working professional, life moves focusing especially on your sleep, as
pliability exercises performed on quickly and you need to be able well as muscle recovery through daily
training days and recovery days. to move with it. pliability work.

We Recommend: We Recommend: We Recommend:

TB12 Vibrating Pliability Roller or Vibrating Sphere TB12 Handle AND Looped Resistance Bands TB12 Plant-Based Protein and TB12 Electrolytes

SHOP.TB12SPORTS.COM
PRE-WORKOUT PLIABILITY
Equipment: TB12 Vibrating Sphere or Vibrating Pliability Roller

Make foam rolling a daily habit in order to maintain pliable muscle tissue and reduce the soreness and tightness throughout your
body. Dedicate 5 minutes before each workout, as well as on recovery days, to thoroughly foam rolling the following muscle groups.

FREQUENCY: Every day, including recovery days, before and after working out

DURATION: Roughly 1 minute per muscle segment

1. HAMSTRINGS 2. QUADRICEPS

Begin by sitting on the ground with the device behind your knee. Roll from the back of Begin face down, propped up on your elbows with the device on your front thigh right
your knee up to the base of your bottom, then down to the back of your knee. Be sure above the knee. Roll from the top of your knee to the front of your hip – just below your
to hit the middle, outside, and inside of the muscles. Repeat this motion until you feel a pelvis – then back down to the starting position. Be sure to cover the middle, outside,
change in the tissue, then switch legs. and inside of the muscle. Repeat this motion until you feel a change in the tissue, then
switch legs.

3. GLUTEUS MAXIMUS/MEDIUS 4. LOWER BACK

Begin by sitting on the device with one side of your buttocks. Roll from the back part of Begin with the device on the ground, positioned on your low back — avoiding going
your leg up to the top of your hip (just below the low back). Be sure to rotate your leg directly over the spine. Roll from the top of your buttocks to the mid-back, then down to
and trunk as you roll to cover all parts of the muscles. Repeat this motion until you feel a the top of the buttocks. Repeat this motion until you feel a change in the tissue, then
change in the tissue, then switch sides. You can enable deeper pressure by crossing on switch sides.
leg over the other.

5. OUTER FOREARM 1. GLUTE


6. CHESTBRIDGE

Roll from the top of your forearm down to your wrist, being sure to cover the middle, Begin by lying face down with the device positioned on your chest and your arm
outside, and inside of the muscle. Repeat this motion until you feel a change in the extended to the side. Roll from the middle of your chest to the front of your shoulder,
tissue, then switch arms then back to the starting position. Repeat this motion until you feel a change in the
tissue, then switch sides.

7. BACK AND SHOULDER

Begin by lying on your side with the device contacting the back of your shoulder
between your torso and upper arm. Roll from the back of your shoulder down the side
of your trunk to mid-rib level, then back. Rotate your trunk to cover the middle, front,
and back parts of the muscle. Repeat this motion until you feel a change in the tissue,
then switch sides.
POST-WORKOUT PLIABILITY
Equipment: TB12 Vibrating Sphere or Vibrating Pliability Roller

Make foam rolling a daily habit in order to maintain pliable muscle tissue and reduce the soreness and tightness throughout your
body. Dedicate 5 minutes after each workout, as well as on recovery days, to thoroughly foam rolling the following muscle groups.

FREQUENCY: Every day, including recovery days, before and after working out

DURATION: Roughly 1 minute per muscle segment

1. BACK AND SHOULDER 2. MID TO UPPER BACK

Begin by lying on your side with the device contacting the back of your shoulder This is pliability for the mid to upper back. Begin by sitting in front of the device, then
between your torso and upper arm. Roll from the back of your shoulder down the side lean back until your mid back is in contact with it. Roll from your mid back up to the
of your trunk to mid-rib level, then back. Rotate your trunk to cover the middle, front, base of your neck, then back down to your mid back. Rotate from side-to-side, making
and back parts of the muscle. Repeat this motion until you feel a change in the tissue, sure to hit both sides of the musculature on the side of your spine.
then switch sides.

3. ILIOTIBAL BAND (ITB) 4. GASTROCNEMIUS/SOLEUS

Begin propped up on both arms with one leg crossed in front of your body and the Place the device above the ankle joint. Roll towards the knee, then back down to just
device between your other thigh and the ground, right above the knee. Roll up to the above ankle. Be sure to cover the middle, outside, and inside of the muscles. You can
top outside of your hip, then return to the outside of your thigh just above the knee. enable deeper pressure by crossing one leg over the other. Repeat this motion until you
Repeat this motion until you feel a change in the tissue, then switch legs. feel a change in the tissue, then switch legs.

5. QUADRICEPS 6. INSIDE OF FOREARM

Begin face down, propped up on your elbows with the device on your front thigh right Begin by kneeling with the device under the inside of your forearm just below the
above the knee. Roll from the top of your knee to the front of your hip – just below your elbow. Roll from the top of your forearm down to your wrist, being sure to cover the
pelvis – then back down to the starting position. Be sure to cover the middle, outside, middle, outside, and inside of the muscle. Repeat this motion until you feel a change in
and inside of the muscle. Repeat this motion until you feel a change in the tissue, then the tissue, then switch arms.
switch legs.

7. LOWER BACK

Begin with the device on the ground, positioned on your low back — avoiding going
directly over the spine. Roll from the top of your buttocks to the mid-back, then down to
the top of the buttocks. Repeat this motion until you feel a change in the tissue, then
switch sides.
TRAINING OVERVIEW

Over the next 30 days, you’ll complete 100 different resistance band and bodyweight exercises designed to elevate your heart
rate, quickly burn through calories, strengthen and stabilize key muscle groups, and provide you with a complete, full body
workout in just over 30 minutes a day. The schedule below will guide you through the next four weeks of exercises as you work
to become a more dynamic and functional athlete.

WEEK SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WEEK 1 WORKOUT 1 WORKOUT 2 RECOVERY WORKOUT 3 WORKOUT 4 RECOVERY WORKOUT 5

WEEK 2 WORKOUT 6 WORKOUT 7 RECOVERY WORKOUT 8 WORKOUT 9 RECOVERY WORKOUT 10

WEEK 3 WORKOUT 1 WORKOUT 2 RECOVERY WORKOUT 3 WORKOUT 4 RECOVERY WORKOUT 5

WEEK 4 WORKOUT 6 WORKOUT 7 RECOVERY WORKOUT 8 WORKOUT 9 RECOVERY WORKOUT 10

Your ability to continue to perform the exercises outlined in this program is dependent upon the effort
you put into your recovery. Use a TB12 Vibrating Pliability Roller to target the key muscle groups in this
plan, both on recovery days and workout days, and you’ll help these muscles recover faster day-in
and day-out.
RECOVERY

At a minimum, you should drink one-half of your body weight in ounces of water every day. If you are
150 pounds, you need at least 75 ounces of water to hydrate yourself optimally while you are
performing the rigorous exercises in this program. Enhance your hydration by using TB12 Electolytes,
and reduce your intake of dehydrating substances such as coffee, soda, and any drinks high in sugar.
HYDRATION

Always remember to focus on form first. Never compromise proper form when performing an
exercise. The goal is always to match the speed of an exercise with the speed of your sport or activity
to prepare your brain and body for in-game and real-life situations. We believe in using resistance
bands to perform many of these functional movements, as they offer a wide, fluid range of motion,
FUNCTIONAL MOVEMENT helping you build strength and power without overloading your muscles or tendons.

Proper rest and a full 8 hours of sleep are critical for the body to recover from the stresses of daily
life, both physical and mental. Limit caffeine and sugar intake later in the evening and turn off all
electronics 30 minutes before you go to sleep in order to ensure that you are properly rested.
REST

ALL OF OUR WORKOUTS


CONGRATULATIONS, YOU’VE COMPLETED A MARATHON! GO CELEBRATE!
ARE AVAILABLE NOW IN
THE TB12 MOBILE APP
WORKOUT #1: PERFORMED DURING WEEKS 1 AND 3

EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Short Looped Band

DURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise in
the set for 20 seconds before moving on to the next, and repeat each set three times.

SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2 SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY

1. FRONT PLANK 6. ALTERNATING ROWS

Keep your head facing the floor and contract your core and glutes while breathing regularly. Pull one arm in toward your body until your elbow touches your side. Straighten that arm, then
Don’t arch your back or let your hips lean to either side. pull your other arm in toward your body. Straighten that arm, then repeat the full motion
continuously.

2. BODYWEIGHT SQUAT 7. LATERAL BAND WALKS

Bend your knees and hips while lowering your bottom toward the ground until your knees reach Step to your right by pushing off of your left leg for 3 steps, then return to your left by pushing
a 90-degree angle. Then extend your knees and hips to return to the starting position. Repeat off of your right leg for 3 steps. Keep your feet apart throughout the movement and do not
this motion continuously. move your upper body from center. Repeat this motion continuously.

3. BIRD DOG 8. BACK FRONT RAISE

Kick your leg straight back while punching your opposite arm straight out in front of your body. Raise both arms straight over your head, keeping your arms wide, then lower both arms down
Hold the contraction for 1-2 seconds then return to the starting position. Repeat this motion to your hips. Repeat this motion continuously, being sure to not bend your arms.
continuously. Switch to kicking with your other leg and punching with the opposite arm. Keep
your head facing down and make sure your back is flat during the entire motion.

4. PALLOF PRESS 9. FRONTAL FLYS

Press both arms straight out from your chest, then bring your arms back in. Repeat this motion Raise your arms straight up from your sides to overhead, then lower them back down to your
continuously, being sure to not move your lower body. Turn 180 degrees and repeat this motion hips. Repeat this motion continuously, being sure to keep your arms straight and not move
on your other side. Move your arms quickly and fluidly throughout. them forward or backward.

5. LATERAL ALTERNATING LUNGE 10. RESISTED BACK PEDDLE

Step to one side with a long step and sit back onto your glutes. Keep your head and chest Backpedal away from the attachment for 3-5 steps, then walk slowly forward, towards the
forward and bring your hands together in front of your body. Then push off your landing leg and attachment. Repeat this motion continuously, being sure to transition from each direction as
step back to the starting position. Repeat on the other side, then repeat this sequence quickly as possible.
continuously.
WORKOUT #2: PERFORMED DURING WEEKS 1 AND 3

EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Medicine Ball

DURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise in
the set for 20 seconds before moving on to the next, and repeat each set three times.

SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2 SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY

1. FOOT FIRE TO HIP TURN 6. LEG ASSISTED SIDE PLANK

Rapidly tap your feet up and down, then quickly turn your hips to one side, keeping your upper Lie on your side, supported by your elbow, with your bottom knee bent. Hold your top leg
body facing forward. Still tapping your feet, return your hips to the starting position, then straight and parallel with the ground and your top arm straight up. Hold the side plank for 10
quickly turn your hips in the other direction. Repeat this motion continuously. seconds, then begin raising and lowering your top leg continuously. Keep your body stable.
Switch to lie on your other side. Repeat this motion continuously.

2. REVERSE LUNGE W/ DOUBLE ARM ROW 7. BAND RESISTED PUSH-UP

Step back into a reverse lunge while pulling both arms in toward your body. Touch your elbows Lower your body by bending your elbows. Once you reach 90 degrees, push up with your arms
to your sides, then return to the starting position. Repeat this motion continuously on this side. and chest and straighten your arms. Repeat this motion continuously.
Switch to your other side and repeat this motion continuously with your other leg stepping
back into reverse lunges. Keep your upper body upright and always straighten your arms all the
way during each repetition. Move at a quick pace.

3. BAND TANTRUM 8. OVERHEAD CORE SHUFFLE

Rotate your upper body to the right and point your arms straight out to your side, then rotate Bounce from foot to foot without bending your hips or arms. Engage your core and stay on your
your upper body back 180 degrees and point your arms in the other direction. Repeat this toes while bouncing. Repeat this motion continuously.
motion continuously without moving your lower body.

4. HIP THRUSTERS 9. BURPIE PRESS

Sit back into a half squat, then press your hips forward and stand up straight. Lower your hips Lower the ball to the ground and kick both of your legs back to land in the pushup position.
back and down again, then repeat this motion continuously. Lower your body to the ground, then press up with your arms and drive your knees to stand up.
Press the ball over your head quickly, then lower the ball back down to the ground. Repeat this
continuously. This exercise can be completed without a medicine ball if you do not have one.

5. ANTI-EXTENSION PRESS 10. RESISTED SCAPTION

Press both arms over your head until they're fully extended, then lower your arms down to your Raise both arms straight up overhead, keeping them at a 45-degree angle from your sides. Then
right shoulder. Then press both arms back over your head and return them to your left shoulder. lower your arms down to your hips. Repeat this motion continuously.
Repeat this motion continuously while keeping your torso stable.
WORKOUT #3: PERFORMED DURING WEEKS 1 AND 3

EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Short Looped Band, Physioball, 12-24 Inch Box

DURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise in
the set for 20 seconds before moving on to the next, and repeat each set three times.

SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2 SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY

1. ALTERNATING ARM PUNCHES 6. MOUNTAIN CLIMBERS

Keeping your lower body stable, punch one arm straight out into a fully extended position, then Move one knee up toward the elbow on the same side, then bring your leg back to the starting
bring that arm back in to your side. Then punch your other arm straight out and bring it back. point. Move your other knee toward your other elbow, then back to the starting position. Repeat
Alternate arms continuously, maintaining a quick pace. this motion continuously.

2. BAND JUMPING JACKS 7. RESISTED OVERHEAD WALK-OUT

Maintaining upright posture, complete a jumping jack where your arms and legs separate at the Walk away from the attachment, holding your body upright until the band reaches its full
same time, then come back together. Repeat this motion continuously and quickly. Keep the length. Then walk backwards toward the attachment. Repeat this motion continuously,
bottom of the band looped around your midfoot so it doesn't slip. increasing your pace as you progress.

3. BAND GLUTE BRIDGE 8. REVERSE FLY

Contract your glutes and core to lift your hips off the ground until they’re straight, being sure to Pull your arms back toward your body into a T position — keeping them straight. Return your
not flex your hamstrings. Then lower your hips to the ground. Repeat this motion continuously. arms to the starting point. Do not move your torso. Repeat this motion continuously.

4. CORE ROTATIONAL SQUAT 9. ROLLOUTS

Pivot on your outside leg to turn 45 degrees into a side facing squat, while keeping your arms Push both of your arms away from your body, rolling the ball under your forearms until your
straight and in-line with the center of your chest. Then pivot back into a front facing squat with arms are nearly straight. Then pull them back into your body, bending your elbows. Repeat this
arms extended. Pivot 45 degrees in the other direction on your outside leg, keeping your arms motion continuously.
extended. Continue this motion.

5. FORWARD LUNGE W/ CHOP 10. STEP-UPS

Step into a forward lunge with one leg and bring your arms down to the hip opposite your front Push up off your front foot to stand straight up, elevating your other leg in the air. Then step
leg. Then return to the starting point, lunge with your other leg and chop your arms to your down with your elevated leg. Repeat this motion continuously. Switch sides and step on the box
other hip. Repeat this motion continuously. with your other foot. Repeat this motion on your other side. Step up at a quick pace and keep
your front knee stable.
WORKOUT #4: PERFORMED DURING WEEKS 1 AND 3

EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Physioball, Medicine Ball

DURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise in
the set for 20 seconds before moving on to the next, and repeat each set three times.

SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2 SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY

1. CHEST FLY 6. BAND DEADLIFTS

Move your arms forward and bring your hands together in front of your body, keeping your Push up with your legs and glutes and stand straight up quickly, making sure to not bend your
arms straight. Then pull your arms apart to return them to the "T" position. Repeat this motion arms. Lower back down to a half squat, then repeat this motion continuously.
continuously.

2. CLAMSHELLS 7. SHOULDER ROW TO EXTERNAL ROTATION

Keep your ankles together and lift your top knee up and away from your bottom knee by Pull both hands toward your chest while rotating your shoulders until your palms are facing up.
contracting your glutes. Touch your top knee to your bottom knee. Repeat this motion Then rotate your shoulders back down until your palms are facing the ground and return your
continuously. Switch sides. Repeat this motion continuously with your opposite knee. Flex your arms to the starting position. Repeat this motion continuously.
glutes on the top side of each repetition.

3. LONG SIDE PLANK 8. STEP AND SIDE MEDICINE BALL THROW

Lie on your side with your weight on your elbow and forearm. Stack your feet on top of each Step toward the wall with your inside leg and throw the ball underhand into the wall from your
other and extend your top arm straight up. Align your head straight as if you were standing. outside hip. Catch the ball off the wall and repeat the motion continuously. Turn 180 degrees
Hold this position stable by engaging your core and your glutes. Switch to the other side, and repeat this motion on your other side.
putting your weight on your other elbow and forearm. Hold this position stable.

4. PALLOF HALF CIRCLE WALK 9. TRICEPS PULLDOWN

Walk forward tracing a half circle until you reach the end, then walk backward in a half circle Pull your arms down toward the ground until they’re straight. Then bend your elbows and return
until you reach the end on that side. Repeat this pattern continuously. Do not move your hands your arms to the starting position. Repeat this motion continuously.
from the starting position. Turn around 180 degrees. Repeat the half circle pattern on this side
continuously. Do not move your hands from the starting position and make sure you’re standing
straight up throughout.

5. RESISTED LATERAL LUNGE 10. SUPINE STABILITY BALL ROLLOUT

Step away from the attachment with your outside leg and sit back into a lunge, keeping your Roll to one side and rotate your body toward that side so that your top shoulder comes off of
inside leg straight. Then push off your outside leg and stand back up on both legs evenly. the ball, then roll back and over to the other side. Repeat this motion continuously.
Repeat this motion continuously. Turn 180 degrees and repeat the lunges on your other side. Do
not let your outside knee go over your toes during the lunges.
WORKOUT #5: PERFORMED DURING WEEKS 1 AND 3

EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Short Looped Band

DURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise in
the set for 20 seconds before moving on to the next, and repeat each set three times.

SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2 SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY

1. SQUAT JUMPS 6. LOW TO HIGH ROTATION

Squat down by bending your knees and hips, then jump straight up into the air. Land softly on Side face the attachment, holding one or two handles with both hands, down at your inside hip.
both feet — still shoulder width apart — bending your knees and hips. Jump up again, and Rotate your arms up and across your body, away from the attachment. Keep your arms straight
repeat this motion continuously. and point your hands away from your body, then rotate your arms back down to your inside hip.
Repeat this motion continuously.

2. REVERSE LUNGE W/ PALLOF PRESS 7. SEAL JACKS

Hold the band at mid chest height and complete alternating reverse lunges, ensuring the band Separate your legs into a wide stance while pulling the long looped band apart until your arms
does not move. Maintain an upright posture and do not lean to one side or allow your knees to are past the sides of your body, then return to the starting position. Continue this motion
collapse inward. Turn 180 degrees and complete the alternating reverse lunges on this side. continuously at a quick pace.
Move at a smooth pace and keep your core engaged.

3. GLUTE MEDIUS SIDE PLANK W/ STRAIGHT LEG HIP ABDUCTION 8. STEP AND PULL

Lie on your side with your lower knee bent. Distribute your weight between your lower leg and Step back with one leg while pulling your opposite arm in toward your body, then return your
your lower elbow. Lift your upper leg in the air and hold it steady. Hold this position for 10 leg and arm to the starting position. Then pull your other arm in while stepping back with your
seconds while contracting your core and glutes. Then lift your upper leg straight up and bring it other leg. Alternate sides continuously.
back down without moving the rest of your body. Repeat this motion continuously and quickly.
Switch sides. Lie on your other leg and elbow and repeat this motion on your other side.

4. BAND BIG V 9. SPLIT STANCE HALO

Raise your arms straight over your head and hold your arms in a “V” position. Then lower your Move your arms down to one hip, then back overhead and down to your other hip. Continuously
arms back down to your hips. Repeat this motion continuously. move your arms from side to side overhead without moving your torso or lower body. Swap leg
positions and repeat the motion on this side. Be sure to not move your torso or lower body
during the movement.

5. LATERAL RESISTED FRONT PLANK 10. SHOULDER FRONT RAISE

Hold your stability in the front plank on your forearms and toes. Keep your feet shoulder width Raise your arms up and away from the attachment until they're overhead, then return your arms
apart and resist leaning toward the attachment. Turn 180 degrees and repeat the front plank on to your sides. Repeat this motion continuously, being sure to keep your arms straight.
this side. As a variation, hold the plank on your hands in the push up position.
WORKOUT #6: PERFORMED DURING WEEKS 2 AND 4

EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Medicine Ball

DURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise in
the set for 20 seconds before moving on to the next, and repeat each set three times.

SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2 SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY

1. FRONT PLANK W/LEG LIFTS 6. LATERAL LUNGE TO SL BALANCE

Keeping your body stationary, maximally engage your glutes and core and keep your back and Lower your raised leg away from your plant leg and land in a lateral lunge, sitting back onto
hips level. Lift one leg straight off the ground. Lower that leg back down, then lift your other leg. your glutes. Then push off your lunge leg to get back to the starting position and balance on
Repeat continuously, alternating legs. your original plant leg. Repeat this sequence continuously. Switch to your other side.

2. SQUAT TO OVERHEAD PRESS 7. RESISTED OVERHEAD WALK OUT

Sit back into a squat position with both hands still at your shoulders. Move quickly straight up Walk away from the attachment, holding your body upright until the band reaches its full
into an upright standing position while extending your arms straight overhead. Return your length. Then walk backwards toward the attachment. Repeat this motion continuously,
arms to shoulder height while sitting back into a squat. Repeat this motion continuously. increasing your pace as you progress.

3. RESISTED BIRD DOG 8. SHOULDER ROW TO EXTERNAL ROTATION

Kick your leg straight back while punching your opposite arm straight out in front of your body. Pull both hands toward your chest while rotating your shoulders until your palms are facing up.
Hold the contraction for 1-2 seconds then return to the starting position. Repeat this motion Then rotate your shoulders back down until your palms are facing the ground and return your
continuously. Switch the band to your other foot and hold it with the opposite hand. Repeat the arms to the starting position. Repeat this motion continuously.
motion at a quick pace.

4. PALLOF CORE SHUFFLE W/ ARM ACTION 9. OVERHEAD MEDICINE BALL WALL THROW

Tap your feet up and down quickly and continuously while pressing your arms away from your Throw the ball into the wall, then catch it with both hands — still overhead. Repeat this motion
chest then pulling them back in. Repeat this motion continuously. You can also alternate continuously.
between this motion and pressing your arms over your head. Turn 180 degrees and repeat the
same motion on your other side.

5. FRONT STEP TO SINGLE ARM ROW W/ BALANCE 10. RESISTED SPRINTS

Step forward and tap your leg to the ground, then push back with that leg and pull your Sprint away from the attachment, then walk backwards toward the attachment with control.
opposite arm toward your body. Balance for 2 seconds with your arm in and your opposite leg Repeat this motion continuously.
in the air, then lower your leg and repeat the movement.
WORKOUT #7: PERFORMED DURING WEEKS 2 AND 4

EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Medicine Ball

DURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise in
the set for 20 seconds before moving on to the next, and repeat each set three times.

SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2 SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY

1. FOOT FIRE TO JUMPS 6. LEG ASSISTED SIDE PLANK W/ PRESS

Rapidly tap your feet up and down for two seconds, then jump straight up. Repeat this motion Press your top arm straight out from the attachment, then return your arm to your side. Do not
continuously. move your top leg. Repeat this motion continuously. Switch to your other elbow and hold the
handle with your other hand. Repeat the motion on this side. Do not move your body forward or
backward during the exercise.

2. REVERSE LUNGE W/ LATT ROW 7. BALL PUSH-UP

Perform a reverse lunge while pulling the arm on the same side as your back leg down to your Bend your elbows beside your body to lower your chest down to the ball. Then straighten your
hip, keeping your arm straight. Return to the start position then repeat this motion on your arms to push your body back up. Repeat this motion continuously.
other side. Alternate sides continuously.

3. ANTI-ROTATION GET UP 8. RESISTED SIDE SHUFFLE

Step up with your right leg and then stand up straight. Then lower back down to your knees. Push off your inside leg and shuffle sideways away from the attachment for 2-3 steps, keeping
Step up with your left leg and stand up straight. Do not move your arm from the extended your feet apart. Return toward the attachment. Repeat this motion continuously.
position. Alternate sides continuously. Switch the band to your other hand and repeat the same Turn 180 degrees and repeat this motion on your other side.
motion on your other side. Do not let your knees go over your toes and do not lean forward
during the motion.

4. HIP ROTATION SIDE MEDICINE BALL THROW 9. OVERHEAD MEDICINE BALL SLAM

Throw the ball underhand from your outside hip toward the wall, rotating your outside hip Pull the medicine ball down toward the ground while driving your hips backwards and slam the
toward the wall. Catch the ball off of the wall and repeat this motion continuously. ball to the ground. Catch the ball and raise it over your head, then repeat this motion
Turn 180 degrees and repeat this motion on your other side. continuously. Slam the ball hard and fast.

5. ANTI-FLEXION PRESS 10. BALL CLIMB-OVER

Press both arms straight over your head until your arms are fully extended, then lower your Move over the ball laterally while doing a push, alternating the hand that is on the ball. Repeat
arms back down until they're in front of your face. Repeat this motion continuously, being sure this motion continuously.
that the handles don't move forward or backward during the motion.
WORKOUT #8: PERFORMED DURING WEEKS 2 AND 4

EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Medicine Ball

DURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise in
the set for 20 seconds before moving on to the next, and repeat each set three times.

SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2 SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY

1. ANTI-FLEXION PRESS 6. GLUTE RESISTED MOUNTAIN CLIMBERS

Press both arms straight over your head until your arms are fully extended, then lower your Move one knee up toward the elbow on the same side, then bring your leg back to the starting
arms back down until they're in front of your face. Repeat this motion continuously, being sure point. Move your other knee toward your other elbow, then back to the starting position. Repeat
that the handles don't move forward or backward during the motion. this motion continuously.

2. DOUBLE BAND JACKS 7. RESISTED HIGH KNEES

Split your legs out to the sides and raise your arms over your head, then return your arms back Run in place, focusing on driving your knees up to the sky, and raising your arms so your hands
to your sides and bring your legs back to the starting position. Repeat this motion continuously reach head hight. Stay in one place when running and keep your feet light and quiet.
and fast.

3. SINGLE LEG GLUTE BRIDGE 8. MEDICINE BALL ALTERNATING CHEST PRESS

Extend your hips off the ground by contracting your glutes. Stop when your hips are straight, Press the ball straight into the wall, catching the ball in your other hand. Then press with your
then bring them back down to the ground. Repeat this motion continuously. Do not use your other hand. Repeat this sequence continuously.
hamstrings to raise your hips. Switch to the other side and repeat the glute bridges on that side.
Contract your glutes during the entire motion and move at a smooth pace.

4. GOBLET SQUAT 9. HIGH TO LOW STICK CHOP

Sit back into a half squat, keeping your upper body upright and arms straight, then return to the Rotate your arms up and toward the attachment, then quickly rotate them back down in front of
top of the squat. Repeat this motion continuously. your hips. Repeat this motion continuously, being sure to keep your hips stable. Switch sides
and hand position so you’re now holding the resisted end of the bar on your other side. Repeat
this motion continuously. Be sure to keep your hands separated during the entire movement.

5. FORWARD LUNGE PULLOVER 10. HEIDEN HOPS

Step into a forward lunge while pulling your opposite arm down so your palm faces the ground. Jump up from your plant leg and land on your other foot. Hold the landing for 1-2 seconds, then
Keep your arm straight. Return your arm overhead and stand upright. Repeat on your other side, jump up and land on your original leg. Repeat this motion continuously.
then alternate sides continuously.
WORKOUT #9: PERFORMED DURING WEEKS 2 AND 4

EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Stability Ball

DURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise in
the set for 20 seconds before moving on to the next, and repeat each set three times.

SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2 SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY

1. ALTERNATING CROSS BODY PRESS 6. SINGLE LEG EXERCISE BALL HAMSTRING CURL

Punch your right arm away from your body across your chest, then return it to the starting Bend your knee and pull your heel toward your buttocks, then straighten your leg and return to
position. Repeat this movement with your left arm. Alternate arms continuously. the starting position. Repeat this motion continuously. Switch sides and place your other heel
on the exercise ball. Repeat this motion on your other side, being sure to not move your hips
when you bend your knee.

2. RESISTED FIRE HYDRANT 7. SHOULDER INTERNAL ROTATION TO PRESS

Move one of your knees out and up toward the sky to open your hips. Return your knee to the Rotate your shoulders down until your palms are facing the ground, then press both arms
starting position. Repeat this motion continuously on this side. Move your other knee out and straight out from your body. Reverse the motion to return your arms to the starting position,
up, repeating the movement continuously. Be sure to not raise your hips when moving your then repeat that sequence continuously.
knees outward.

3. LATERAL RESISTED FRONT PLANK 8. PLANK WITH SHOULDER FLEXION

This exercise is a lateral resisted front plank. Attach a band low and place it around your waist. Extend one arm straight out in front of your body to be level with your ear, then lower your arm
Side face the attachment and get into a front plank on your forearms. Hold your stability in the back down to the ground. Keep your body stable. Repeat this motion and alternate between
front plank on your forearms and toes. Keep your feet shoulder width apart and resist leaning arms.
toward the attachment. Turn 180 degrees and repeat the front plank on this side. As a variation,
hold the plank on your hands in the push up position.

4. SPLIT STANCE ROW TO PALLOF PRESS 9. SQUAT TO DOUBLE ARM ROW

Pull both hands toward your chest, then press your arms straight out in front of you. Bring your Sit back into a half squat, then push back up with your legs and pull both arms in toward your
hands back to your chest, then return them to the starting position. Repeat this motion body. Then lower your body back into a squat while extending your arms away from your body.
continuously. Turn 180 degrees and repeat the motion on the other side. Remember to keep Repeat this motion continuously.
your core activated throughout the entire motion.

5. LATERAL LUNGE AND HOP 10. RESISTED SIDE SHUFFLE

Stand upright in a stable position with your hands straight out in front of you. Step to one side Push off your inside leg and shuffle sideways away from the attachment for 2-3 steps, keeping
into a lateral lunge, sitting back on your glutes, then return to the top by pushing off your your feet apart. Return toward the attachment. Repeat this motion continuously. Turn 180
stepping leg. Then explosively push off your plant leg and hop to the side, landing on your degrees and repeat this motion on your other side.
opposite leg with stability. Repeat on the other side, then repeat this sequence continuously.
WORKOUT #10: PERFORMED DURING WEEKS 2 AND 4

EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Short Looped Band, Medicine Ball

DURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise in
the set for 20 seconds before moving on to the next, and repeat each set three times.

SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2 SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY

1. BROAD JUMPS 6. TORSO ROTATION SIDE MEDICINE BALL THROW

Lower your body into a 1/4 squat and explode up, jumping forward. Land on both feet with your Throw the ball underhand from your outside hip toward the wall, rotating your torso toward the
legs shoulder-width apart and your knees behind your toes. Turn around and repeat this motion, wall. Catch the ball and repeat this motion continuously. Turn 180 degrees and repeat this
jumping back to your starting point. motion on your other side.

2. REVERSE LUNGE W/ HIGH HOLD 7. FRONT RAISE JACKS

Step backward with the leg opposite your resisted arm into a reverselunge, keeping your arm Jump and separate your legs wide while raising your arms overhead. Repeat this motion
straight. Then push off your back leg and return to the upright position. Repeat this motion continuously at a quick pace. Keep your hands apart, your head forward, and your chest up.
continuously on this side. Switch sides and hold the band in your other hand.

3. RESISTED CLAMSHELLS 8. CHEST PRESS TOSS

Keep your ankles together and lift your top knee up and away from your bottom knee by Press the ball straight up to the ceiling and toss it about two feet in the air. Catch it with both
contracting your glutes. Touch your top knee to your bottom knee. Repeat this motion hands and lower it down to your chest. Repeat this motion continuously.
continuously. Switch sides. Repeat this motion continuously with your opposite knee. Flex your
glutes on the top side of each repetition.

4. BAND PRESS W/ ROTATION 9. ANTI-ROTATION GET UP

Press both arms straight out away from your chest, then rotate your upper body to the right, Step up with your right leg and then stand up straight. Then lower back down to your knees.
then back to the middle. Bring the band back to your chest, press out again, then rotate your Step up with your left leg and stand up straight. Do not move your arm from the extended
upper body to the left, then back to the middle. Repeat this motion continuously. position. Alternate sides continuously. Switch the band to your other hand and repeat the same
motion on your other side. Do not let your knees go over your toes and do not lean forward
during the motion.

5. FRONT PLANK W/ LEG LIFTS 10. FOOT FIRE TO RUN IN PLACE

Keeping your body stationary, maximally engage your glutes and core and keep your back and Rapidly tap your feet up and down for two seconds. Then run in place for two seconds, bringing
hips level. Lift one leg straight off the ground. Lower that leg back down, then lift your other leg. your knees high in front of your body. Repeat this sequence continuously.
Repeat continuously, alternating legs.
FUEL YOUR RECOVERY: POST-WORKOUT SMOOTHIES

TOM’S FAVORITE SMOOTHIE


INGREDIENTS
½ tbsp hemp seeds
½ tbsp chia seeds
½ tbsp flax seeds, ground
1 handful of walnuts
1 tbsp almond butter
1 scoop TB12™ Whey Protein Isolate
1 cup frozen organic blueberries
1 banana, medium-sized
¼ cup rice milk
¼ cup almond milk
¼ cup hemp milk

TB12 CHOCOLATE COVERED


STRAWBERRY SMOOTHIE
INGREDIENTS
1 cup almond milk
1 cup frozen strawberries
1 scoop of TB12 Plant-Based Protein: Chocolate
1 tablespoon ground flaxseed
1/4 cup almonds
1 medium banana, sliced

EVERYTHING YOU NEED TO FUEL UP AND KEEP GOING

SHOP.TB12SPORTS.COM

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