12-Week Spring Challenge
Dive into our 12-Week Spring Challenge and transform your body with resistance bands and strength training. This compact, versatile program is perfect for busy lifestyles, offering lower and upper body workouts and full-body blasts to sculpt and tone. Designed for at-home or on-the-go, prepare to elevate your fitness and spring into your best shape!
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6:45am Mar 25th - Workout #1
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out something sturdy to stand on (not mandatory) in order to raise yourself of the ground 1 inch (max 2 inches) for the Reverse Deficit Lunges.
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6:45am March 26th - Workout #2
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am March 28th - Workout #3
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out your Swissball for the hamstring curls. If you don't have a Swissball, you could use a towel under you heals if you have a slippery floor or paper plates under your heals...
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6:45am March 29th - Workout #4
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am April 1st - Workout #5
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out something sturdy to stand on (not mandatory) in order to raise yourself of the ground 1 inch (max 2 inches) for the Reverse Deficit Lunges.
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6:45am April 2nd - Workout #6
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am April 4th - Workout #7
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out your Swissball for the hamstring curls. If you don't have a Swissball, you could use a towel under you heals if you have a slippery floor or paper plates under your heals...
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6:45am April 5th - Workout #8
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am April 8th - Workout #9
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out something sturdy to stand on (not mandatory) in order to raise yourself of the ground 1 inch (max 2 inches) for the Reverse Deficit Lunges.
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6:45am April 9th - Workout #10
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am April 11th - Workout #11
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out your Swissball for the hamstring curls. If you don't have a Swissball, you could use a towel under you heals if you have a slippery floor or paper plates under your heals...
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9:30am April 13th - Workout #12
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am April 15th - Workout #13
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out something sturdy to stand on (not mandatory) in order to raise yourself of the ground 1 inch (max 2 inches) for the Reverse Deficit Lunges.
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6:45am April 16th - Workout #14
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am April 18th - Workout #15
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out your Swissball for the hamstring curls. If you don't have a Swissball, you could use a towel under you heals if you have a slippery floor or paper plates under your heals...
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6:45am April 19th - Workout #16
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am April 22nd - Workout #17
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out something sturdy to stand up onto like a bench or a stepper for the Banded Step Ups.
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6:45am April 23rd - Workout #18
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am April 25th - Workout #19
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. You'll also need something to anchor you band to for a couple of the exercises.
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6:45am April 26th - Workout #20
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am April 29th - Workout #21
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out something sturdy to stand up onto like a bench or a stepper for the Banded Step Ups.
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6:45am April 30th - Workout #22
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am May 2nd - Workout #23
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. You'll also need something to anchor you band to for a couple of the exercises.
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6:45am May 3rd - Workout 24
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am May 6th - Workout #25
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out something sturdy to stand up onto like a bench or a stepper for the Banded Step Ups.
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6:45am May 7th - Workout 26
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am May 9th - Workout #27
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. You'll also need something to anchor you band to for a couple of the exercises.
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6:45am May 10th - Workout #28
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am May 13th - Workout #29
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. And bust out something sturdy to stand up onto like a bench or a stepper for the Banded Step Ups.
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6:45am May 14th - Workout #30
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am May 15th - Workout #31
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. You'll also need something to anchor you band to for a couple of the exercises.
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6:45am May 16th - Workout #32
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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7:00am May 20th - Workout #33
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. Please make sure you have something sturdy in your workout area to anchor you band to for multiple exercises.
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6:45am May 21st - Workout #34
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am May 23rd - Workout #35
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. You'll also need something to anchor you band to for a couple of the exercises.
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6:45am May 24th - Workout #36
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am May 27th - Workout #37
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. Please make sure you have something sturdy in your workout area to anchor you band to for multiple exercises.
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6:45am May 28th - Workout #38
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am May 30th - Workouts #39
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. You'll also need something to anchor you band to for a couple of the exercises.
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6:45am May 31st - Workout #40
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am June 3rd - Workout #41
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. Please make sure you have something sturdy in your workout area to anchor you band to for multiple exercises.
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6:45am June 4th - Workout #42
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am June 5th - Workout #43
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. You'll also need something to anchor you band to for a couple of the exercises.
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6:45am June 6th - Workout #44
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am June 10th - Workout #45
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. Please make sure you have something sturdy in your workout area to anchor you band to for multiple exercises.
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6:45am June 11th - Workout 46
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
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6:45am June 13th - Workout 47
Lower Body - You'll need your rubber resistance bands, light to heavy dumbbells and a barbell if you have access. You'll also need something to anchor you band to for a couple of the exercises.
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6:45am June 14th - Workout 48
Upper Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench or a Swissball if you have access. You will also need something to anchor a band to in order to perform some of the exercises.
