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Holiday Workout

Holiday Workout Tracking

A flexible Day 1/2/3 rotation for training with resistance bands and bodyweight.
Uses canonical clean workout progression data.

Summary

Date range
2026-08-22 → 2026-08-24
Distinct workout dates
3
Latest workout date
2026-08-24
Exercise contexts
19
Active contexts
17
Discontinued contexts
2
Rep contexts
16
Timed contexts
3
Holiday - Day 1 workouts
1
Holiday - Day 2 workouts
1
Holiday - Day 3 workouts
1

Overview

Work through Holiday - Day 1, Holiday - Day 2, and Holiday - Day 3 in order, with rest days as needed.

Workout cadence chart
Latest snapshot
ExerciseCategoryContextLatest DateStatusLoadUnitSet 1Set 2Set 3
Band Lateral RaisePushHoliday - Day 32026-08-23Activeyellowreps151515
Band Overhead Triceps ExtensionPushHoliday - Day 12026-08-24Activeredreps151515
Band-Resisted Push-UpPushHoliday - Day 12026-08-24Activeredreps151515
Decline Push-UpPushHoliday - Day 32026-08-23Activebodyweightreps151515
Push-Ups to FailurePushHoliday - Day 32026-08-23Activebodyweightreps45
Standing Overhead PressPushHoliday - Day 32026-08-23Activeblackreps151112
Band Bent-Over RowPullHoliday - Day 22026-08-22Activepurplereps151515
Band Biceps CurlPullHoliday - Day 22026-08-22Activeblackreps151515
Band Reverse FlyPullHoliday - Day 22026-08-22Activeyellowreps151515
Superman PullPullHoliday - Day 22026-08-22Activebodyweightreps151515
Band Romanian DeadliftLower BodyHoliday - Day 22026-08-22Activepurplereps151515
Bulgarian Split SquatLower BodyHoliday - Day 12026-08-24Activeblackreps151515
Single-Leg Calf RaiseLower BodyHoliday - Day 32026-08-23Activepurplereps151515
Band Suitcase HoldHolds & CarriesHoliday - Day 32026-08-23Activepurpleseconds454545
DeadbugCoreHoliday - Day 22026-08-22Activebodyweightreps202020
Plank w/ Leg RaiseCoreHoliday - Day 12026-08-24Activebodyweightseconds606060
Side Plank, Leg RaisedCoreHoliday - Day 32026-08-23Activebodyweightseconds303030
Band Chest Press Around BackPushHoliday - Day 12026-08-24Discontinued on 2026-08-26purplereps151515
One-Arm Band RowPullHoliday - Day 22026-08-22Discontinued on 2026-08-26blackreps151515
Recent workout dates
DateWorkout DayExercise RowsTimestamp
2026-08-24Holiday - Day 152026-08-24 07:24:57
2026-08-23Holiday - Day 372026-08-23 08:27:41
2026-08-22Holiday - Day 272026-08-22 07:45:28

Planned Routine

Unilateral values are recorded once per set and mean both sides or legs completed that value.

DayFocusExerciseCategoryPlanned LoadTarget
Holiday - Day 1Chest / Knee / GripBand-Resisted Push-UpPushred / black3 x 8-15
Holiday - Day 1Chest / Knee / GripBulgarian Split SquatLower Bodyblack3 x 10-15 / leg
Holiday - Day 1Chest / Knee / GripBand Chest Press Around BackPushblack3 x 10-15
Holiday - Day 1Chest / Knee / GripDiamond Press-UpPushbodyweight3 x 10-15
Holiday - Day 1Chest / Knee / GripBand Overhead Triceps ExtensionPushred / black3 x 10-20
Holiday - Day 1Chest / Knee / GripPlank w/ Leg RaiseCorebodyweight3 x 60s
Holiday - Day 2Pull / Hinge / BicepsBand Bent-Over RowPullpurple3 x 8-15
Holiday - Day 2Pull / Hinge / BicepsBand Romanian DeadliftLower Bodygreen3 x 10-15
Holiday - Day 2Pull / Hinge / BicepsOne-Arm Band RowPullblack3 x 10-15 per side
Holiday - Day 2Pull / Hinge / BicepsBand Renegade RowPullblack3 x 10-15 per side
Holiday - Day 2Pull / Hinge / BicepsBand Reverse FlyPullyellow3 x 12-20
Holiday - Day 2Pull / Hinge / BicepsBand Biceps CurlPullred / black3 x 10-15
Holiday - Day 2Pull / Hinge / BicepsSuperman PullPullbodyweight3 x 12-20
Holiday - Day 2Pull / Hinge / BicepsDeadbugCorebodyweight3 x 10 / side
Holiday - Day 3Shoulders / Chest / Calves / GripStanding Overhead PressPushblack3 x 8-15
Holiday - Day 3Shoulders / Chest / Calves / GripBand Lateral RaisePushyellow3 x 12-20 / side
Holiday - Day 3Shoulders / Chest / Calves / GripDecline Push-UpPushbodyweight3 x 10-20
Holiday - Day 3Shoulders / Chest / Calves / GripSingle-Leg Calf RaiseLower Bodyblack3 x 15-25 / leg
Holiday - Day 3Shoulders / Chest / Calves / GripSide Plank, Leg RaisedCorebodyweight3 x 30s
Holiday - Day 3Shoulders / Chest / Calves / GripBand Suitcase HoldHolds & Carriespurple / green3 x 30-60s
Holiday - Day 3Shoulders / Chest / Calves / GripPush-Ups to FailurePushbodyweightTo failure

Resistance Band Reference

Ranges are reference metadata only. Recorded band colours are categorical and are never converted to estimated weights.

Band ColourResistance Range
Yellow2.5–7 kg
Red4.5–13.5 kg
Black11.5–30 kg
Purple18–38.5 kg
Green22.5–56.5 kg

Exercise Detail

Detail is grouped by category, then routine, then day-specific context cards where needed. Discontinued routines are grouped separately at the end.

Push

Band Lateral Raise

1 sessions in this context

Holiday - Day 3

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-232026-08-23115
Set chartBand Colour chart

Band Overhead Triceps Extension

1 sessions in this context

Holiday - Day 1

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-242026-08-24115
Set chartBand Colour chart

Band-Resisted Push-Up

1 sessions in this context

Holiday - Day 1

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-242026-08-24115
Set chartBand Colour chart

Decline Push-Up

1 sessions in this context

Holiday - Day 3

bodyweight • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-232026-08-23115
Set chart

Push-Ups to Failure

1 sessions in this context

Holiday - Day 3

bodyweight • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-232026-08-23145
Set chart

Standing Overhead Press

1 sessions in this context

Holiday - Day 3

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-232026-08-23115
Set chartBand Colour chart
Pull

Band Bent-Over Row

1 sessions in this context

Holiday - Day 2

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-222026-08-22115
Set chartBand Colour chart

Band Biceps Curl

1 sessions in this context

Holiday - Day 2

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-222026-08-22115
Set chartBand Colour chart

Band Reverse Fly

1 sessions in this context

Holiday - Day 2

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-222026-08-22115
Set chartBand Colour chart

Superman Pull

1 sessions in this context

Holiday - Day 2

bodyweight • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-222026-08-22115
Set chart
Lower Body

Band Romanian Deadlift

1 sessions in this context

Holiday - Day 2

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-222026-08-22115
Set chartBand Colour chart

Bulgarian Split Squat

1 sessions in this context

Holiday - Day 1

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-242026-08-24115
Set chartBand Colour chart

Single-Leg Calf Raise

1 sessions in this context

Holiday - Day 3

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-232026-08-23115
Set chartBand Colour chart
Holds & Carries

Band Suitcase Hold

1 sessions in this context

Holiday - Day 3

resistance_band • seconds • 1 sessions
First dateLatest dateSession countBest single set
2026-08-232026-08-23145
Set chartBand Colour chart
Core

Deadbug

1 sessions in this context

Holiday - Day 2

bodyweight • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-222026-08-22120
Set chart

Plank w/ Leg Raise

1 sessions in this context

Holiday - Day 1

bodyweight • seconds • 1 sessions
First dateLatest dateSession countBest single set
2026-08-242026-08-24160
Set chart

Side Plank, Leg Raised

1 sessions in this context

Holiday - Day 3

bodyweight • seconds • 1 sessions
First dateLatest dateSession countBest single set
2026-08-232026-08-23130
Set chart
Discontinued Exercises

These routines are configured as discontinued, so their historical graphs are grouped separately at the end of the page.

Band Chest Press Around Back

1 sessions in this context • Discontinued on 2026-08-26

Historical graphs stay available here for reference, but this routine is no longer active.

Holiday - Day 1

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-242026-08-24115
Set chartBand Colour chart

One-Arm Band Row

1 sessions in this context • Discontinued on 2026-08-26

Historical graphs stay available here for reference, but this routine is no longer active.

Holiday - Day 2

resistance_band • reps • 1 sessions
First dateLatest dateSession countBest single set
2026-08-222026-08-22115
Set chartBand Colour chart
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