Heavier resistance means it's time to change it up.

Overview of the new workout routine:

Strength: 1 set with heavy resistance band to failure

Upper Body (M,Th):
Shoulder press
Bicep curls
Bent-over rows
Chest presses
Lateral rows
Flies
Back flies
Inclined chest presses
Skull crushers

Lower Body (T,F):
Squats
Good Mornings
Lunges
Abductors
Adductors
Glute kickback
Hamstring curls
Calf raisers

Abs (W,St):
Crunches 6x25-50
Bicycle crunches 6x25-50
Leg lifts 6x25-50
Cable crunches (with resistance band)6x12-25
Twists (with resistance band)6x12-25
Plank position band pulls(with resistance band)6x12-25
Stomach vacuum (3x60 sec)

Cardio:

Pylometrics (W,St): 4x25
Jumping jacks
Bunny hop squats
Speed skater jumps
Jump tucks
Step-ups
Patty-cake push-ups


Jump rope circuit (Sn): 1 min alternating with side swings
Basic jump
Slolam
Bell hop
Twists
Straddle
Scissors
Crossovers