# @rebelsport on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/CnkygPuykST
- **Gondola URL:** https://gondola.cc/posts/14233465-rebelsport-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/legacy-do/cebaec7b71f3ce75321bf11d0cbf708a4344a1e113e0c86a4ee9d83bf19271e5.jpg
- **Posted:** 2023-01-18T23:24:03.000+00:00
- **Account Owner:** rebel sport (@rebelsport) — https://gondola.cc/rebelsport

## Caption

DAY 11: WORK IT 

We’re backing it up with another fitness task today: a quick strength workout done at your own pace. @elle_wellness_ has put together a few simple exercises you can do in your lounge room, using only a resistance band and a set of dumbbells!👏

No band? No worries – you’ll still feel the burn without the extra resistance! 😅

WARM-UP x 2 RNDS

10 x Banded double down squats

10.10 x Banded step backs

10 x Banded side steps

 
STATION A x 3 RNDS

8.8 x DB reverse lunges

16 x Plyo jump lunges

 
Rest 30s

STATION B x 3 RNDS

15 x DB goblet squats

15 x In out jump squats
 

Rest 30s

STATION C x 3 RNDS

 
12 x DB deadlifts

12.12 x Banded kickbacks

12 x Banded clams

12 x Banded mountains climbers

 
Rest 30s

STATION D x 3 RNDS

30s x DB banded glute bridges

30s x Db banded glute bridge abductions

Rest 10s

30s x Banded glute bridges

30s x Banded glute bridge abductions

 

Rest 20s

STATION E x 3 RND EMOM (40s W : 20s R)

Plank knee taps

Sweep plank

Crunches

Lying toe reaches
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#rebelsport #sportiscalling #newyear #fitness #newmein23 #workout

## Stats

- **Views:** 9,551
- **Likes:** 225
- **Shares:** 0
- **Comments:** 2

## Tags

rebelsport, fitness, workout, sportiscalling, newyear, newmein23

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