Welcome to December's Program!

Welcome

December 2023 Welcome
December 2023 Welcome

Holiday Training Strategies

December 2023 Holiday Strategies
December 2023 Holiday Strategies

Best Anywhere Workout Formats

December 2023 Best Anywhere Workouts
December 2023 Best Anywhere Workouts

Why Longer Work Sets are Effective

December 2023 Why Longer Work Sets
December 2023 Why Longer Work Sets

Anywhere Longevity Training Finale - Part 4

Monday

Day 1 - Total Body Strength & Interval Cardio Flow - 45 Minutes


Warm Up

5 Minute Dowel Warm up


Workout

Alternate through these 10 exercises, switching between a strength exercise and a cardio calisthenic exercise. Do 60-seconds of work for strength exercise and 90-seconds of work for calisthenic exercise. You will always take 45-seconds of rest between exercises. Complete all 10 - Exercises which is 1 Round. Complete 2 Rounds.


Workout Coaching Video

Monday

Chest and Back Workout - 32 Minutes

Alternate through these 2 exercises doing 40-sec of work / 20-sec of rest per exercise for 8 total sets (4 per exercise). Rest 2-minutes after completing 8 sets and Repeat the same sequence for station 2 and 3.

Exercises: Station 1: Station 2: Station 3: Station 4:

Equipment recommend

41” Bands - 13” Band Attached - Low Box


Seconds Pro Workout Link

Total Body Strength & Interval Cardio Flow


Progression/Regressions

  • Scale band resistance
  • Adjust work set time
  • Adjust # of work sets or exercises

Beginner Option
 Do 30-sec work / 30-sec rest

Advanced Option
 Do 50-sec work / 10-sec rest

Equipment
 41” Bands Training Handles Door Anchor Utility Strap BAR

Setup
 Bilateral Attached Band Setup

Tuesday

Day 2 - Cardio-Abs Workout - 45 Minutes


Warm Up

5-minute Bodyweight Warm up



Workout

Part 1 - Pick your favorite way to hit sustained cardio and get busy doing 30 to 40 minutes Mini-Band Cardio Session (Alternative if you do not have access to cardio equipment)

Part 2 - Core Stabilization Circuit 15-5 (Seconds Pro Template Provided)

Starting with exercise 1, do 15-seconds of work followed by a short 5-second rest. Repeat that sequence for 8 continuous sets of that same exercise. Rest 1 minute before moving to the next exercise and repeating that same sequence. Complete all 4 core stabilization exercises.


Exercises

  1. 1. Alternating Side Hand Step Downs Right

  2. 2. Assisted Body Hollow Raises

  3. 3. Loaded Mt Climber

  4. 4. V-Sit Rotation


Workout Coaching Video

Tuesday

Glutes and Legs Workout - 28 Minutes

Alternate through these 2 exercises following a 40-sec of work / 20-sec of rest doing 8 total sets (4 per exercise). Rest 2 minutes and perform same sequence for Stations 2 - 3 & 4.

Station 1: Station 2: Station 3: Station 4:

Equipment recommend

41” Quantum Bands


Seconds Pro Workout Link

15-5 Core Stabilization


Progression/Regressions

  • Scale band resistance
  • Adjust work set time
  • Adjust # of work sets

Beginner Option
 Do 30-sec work / 30 sec rest

Advanced Option
 Do 50-sec work / 10 sec rest

Equipment
 Pair 41” Bands Link Strap Door Anchor Utility Strap BAR Optional - DB or KB

Setup
 Linked up Band Setup

Wednesday

Day 3 - Anywhere Upper Body 500 ~ 40 Minutes


Warm Up

5- Minute Shoulder Flossing Flow



Straight Rep Workout

Set the clock and see how long it takes you to complete the following exercises & reps. Complete all reps of one exercise before moving on to the next exercise. Shoot for quality reps first versus just chasing the clock. Adjust reps based on strength level.


  1. 50 Floor Chest Press

  2. 50 Seated Rows

  3. 50 Long Sitting Muscle Presses

  4. 50 Lawnmower Row Right

  5. 50 Lawnmower Row Left

  6. 50 Assisted Elevated Pushup (View Band Setup Video)

  7. 50 High Pulls

  8. 50 Alternating Crawling Front Raise (25 per side)

  9. 50 Towel Curls

  10. 50 Towel Triceps Presses


Workout Coaching Video

Wednesday

Week 1 - Linking Bands

Week 2 - Attached Band Training

Week 3 - Quick Calorie Burn

Week 4 - Mobilize your Hip Flexor

Week 5 - New Things Coming Soon

Why you want to link bands together

Keeping the tension on an attached band setup is the key to maximizing RBT Attached Band Training. Very often I will see someone letting the bands get loose while doing attached band training. This is major mistake that decreases training results.

Great holiday workout template that will allow you to get in a quick calorie burn and strength workout anytime, anywhere. Let me take you through how to set it up.

Learn how to mobilize your hip flexor and quad with a band the right way. Stop beating up your low back while thinking your stretching your thigh.

Placeholder

Equipment

41” Bands - Towel - Low Box or Chair


Progression/Regressions

  • Scale band resistance
  • Adjust work set reps
  • Adjust rest between exercises
  • Decrease total exercises

Equipment

41” Bands - Towel - Low Box or Chair


Progression/Regressions

  • Scale band resistance
  • Adjust work set reps
  • Adjust rest between exercises
  • Decrease total exercises

Equipment

41” Bands - Towel - Low Box or Chair


Progression/Regressions

  • Scale band resistance
  • Adjust work set reps
  • Adjust rest between exercises
  • Decrease total exercises

Equipment

41” Bands - Towel - Low Box or Chair


Progression/Regressions

  • Scale band resistance
  • Adjust work set reps
  • Adjust rest between exercises
  • Decrease total exercises

Equipment

41” Bands - Towel - Low Box or Chair


Progression/Regressions

  • Scale band resistance
  • Adjust work set reps
  • Adjust rest between exercises
  • Decrease total exercises

Thursday

Day 4 - Cardio - Lower Body AMRAP ~ 40 to 50 Minutes


Warm Up

5-Minute Band Hip Mobility Warmup


Workout

Part 1 - 30-Minutes of your Favorite continuous cardio option

30-Minute : Linked Up Band Cardio Session

Part 2 - Flow through this Band Attached 6-exercise / 100 rep lower body sequence for 10, 15 or 20-minutes based on your available workout time. Scale band resistance and feel free to add in a light dumbbell for added strength training.


  1. 1. Split Squat Right - 15 Reps

  2. 2. Split Squat Left - 15 Reps

  3. 3. Side Lunge Right - 15 Reps

  4. 4. Side Lunge Left - 15 Reps

  5. 5. Rhythmical Crossover Low Reach Right - 20 Reps

  6. 6. Rhythmical Crossover Low Reach Left - 20 Reps


Attachment Free Version

  1. 1. Split Squat Right - 15 Reps

  2. 2. Split Squat Left - 15 Reps

  3. 3. RDL Right - 20 Reps

  4. 4. RDL Left - 20 Reps

  5. 5. Reverse Lunge Right - 15 Reps

  6. 6. Reverse Lunge Left - 15 Reps


Workout Coaching Video

Thursday

Shoulders-Arms-Trunk

Alternate through 3 exercises following 40-sec work / 20-sec rest for 12 total sets (4 per exercise) Rest 2 minutes and repeat the same sequence for Station 2.

Station 1: Station 2:

Equipment and Setup

Attached 41” Quantum


Progression/Regressions

  • Scale band resistance
  • Adjust work set reps
  • Adjust total workout time
  • Adjust rest between between exercises


Beginner Option
 Do 30-sec work / 30-sec rest

Advanced Option
 Do 50-sec work / 10-sec rest

Equipment
 Pair 41” Bands Training Handles Door Anchor Utility Strap BAR

Setup
 Bilateral attached band setup

Friday

Day 5 - Body Weight Cardio Shred - 30 Minutes


Warm Up

5-minute Bodyweight Warm up


Workout

Flow through all 10 exercises doing 2-minutes of work with 1-minute rest between exercises. Complete all 10 exercises for a 30-Minute workout. Progress to Level 2 as your conditioning improves


  1. 1. Mt Climber (Low Box Optional)

  2. 2. Alternating Side Lunge

  3. 3. Seal Jack

  4. 4. Side Crawls

  5. 5. Alternating Reverse Lunge Overhead Reach

  6. 6. Skater

  7. 7. Alternating Hip Lunge (Low Box Optional)

  8. 8. 2 Step Shuffle (Low Touch Optional)

  9. 9. Side Switch (Low Box Optional)

  10. 10. Burpee (Low Box Optional)


Coaching Follow-Along Workout Flow Video

Friday

Athletic Cardio Workout - 28 Minutes

Alternate through these 2 exercises 30-seconds of work / 30-seconds for 8 total sets. Rest 2 minutes and repeat same sequence for Stations 2, 3, & 4.

Exercises:

Station 1: Station 2: Station 3:

Equipment recommend

Low Box


Seconds Pro Template Link

Body Weight Shred - Level 1

Body Weight Shred - Level 2



Progression/Regressions
  • Adjust work set time
  • Adjust rest between exercises
  • Adjust rest between exercises
  • Adjust total number of exercises

Beginner Option
 Do 20-sec work / 40-sec rest

Advanced Option
 Do 40-sec work / 20-sec rest

Equipment
 Pair 41” Bands Link Strap Door Anchor Utility Strap BAR

Setup
 Linked up Band Setup

Saturday

Day 6 - Stretching Workout - 25 Minutes


Workout

Flow through each station doing 60 - seconds per exercise with no break between exercises. (2:00/Station). Take a 30-second transition rest to the next station. Progress by increasing exercise time per exercise throughout the month.

  1. Station 1. Child's Pose & Downward Dog

  2. Station 2. Pigeon Stretch Right & Left

  3. Station 3. World’s Greatest Stretch with Rotation Right & Left

  4. Station 4. Hamstring Floss & Groin Hip Rock Left

  5. Station 5. Hamstring Floss & Groin Hip Rock Right

  6. Station 6. Side to Side Groin Rocking & Deep Squat

  7. Station 7. Bentover Knee Extensions Left & Right

  8. Station 8. Wall Thigh Stretch Left & Right

  9. Station 9. Assisted Prone Overhead Reaches & Kneeling Y-T-W’s

  10. Station 10. 3 Point Assisted T-Rotations Left & Right


Follow Along Coaching Instructional Video

Saturday

Active Recovery Day - Take a walk

Take 20 minutes to work on mobility. Here is a simple 9-minute Body-Weight routine you can turn into 20-min by adjust exercise time to 60-sec vs 30-sec

Equipment recommend

41” Attached Band


Seconds Pro Template Link

Stretching Workout

Sunday

Day 7 - 30-Minutes of Movement

Active Total Recovery Day

Plan to take a walk with friends and family.

Just make sure you spend at least 30-minutes moving.

Sunday

Band Gym Throwback Workout

With the holidays here, that means workout time is going to be squeezed do to travel, family and multiple social gatherings. No worries, your covered. Here is a 1 band attachment free workout that you can go to in a pinch. It hits total body strength and metabolic conditioning. Follow along with me as we crush this 30-15 x 12 exercise workout with a little cardio twist built in. Do 1, 2 or all 3 rounds depending on your time.

Exercises:

  • Exercise 1: Band Pull a Part
  • Exercise 2: Front Squat
  • Exercise 3: Push Press
  • Exercise 4: Step-overs – Cardio
  • Exercise 5: Seat Rows
  • Exercise 6: Split Squat Right
  • Exercise 7: Split Squat Left
  • Exercise 8: Push Up
  • Exercise 9: 2 Step Shuffle – Cardio
  • Exercise 10: Hammer Curl
  • Exercise 11: Triceps Press
  • Exercise 12: Burpee – Cardio