Welcome to June's Program!

Welcome

June 2024 Welcome

Why Rotation?

June 2024 Why Rotation

Why Train on Hills?

June 2024 Why Hills

How to Take Your Bands With You

June 2024 Take Bands

The 28-Day Outdoor Band Gym Workout Program

Monday

Day 1 - Attachment Free PatioTotal Body Workout


Workout

Using the exercise variation of choice, alternate through the following 6 exercises doing 60-seconds of work followed by 30-seconds of rest/transition. Complete all 6 exercises followed by a 2-minute rest. That is 1 cycle. The goal is to complete 3 total cycles for a 30-Minute workout.




Exercises
  1. 1. Resisted push up variations (Regular or Hands Elevated)

  2. 2. Row Variation (Long Sit or Seated Low Row or Bentover Row)

  3. 3. Push Press (Split Stance Front or Parallel Stance)

  4. 4. Towel Curl (Single Band or Band Doubled)

  5. 5. Towel Triceps (Staggered or Half Kneeling)

  6. 6. Front Squat (Rack or Modified Rack)


Workout Demo 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, Towel


Band Setup

Attached Free Band Setup


Download Seconds Pro Patio Workout Link

Click to Download to App


Progression/Regression Options

  • Scale band resistance
  • Change rep speed
  • Adjust rest between exercises
  • Add an extra amount of rest between cycles

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 - Attached Tennis Court Total Body Workout


Workout

Using the exercise variation of choice, alternate through the following 6 exercises doing 60-seconds of work followed by 30-seconds of rest/transition. Complete all 6 exercises followed by a 2-minute rest. That is 1 cycle. The goal is to complete 3 total cycles for a 30-Minute workout.




Exercises
  1. 1. Chest Press Variation (Staggered or Parallel or Split Squat)

  2. 2. Row Variation (Staggered or Bentover or Squat Row)

  3. 3. Alternating Frog Jump or Alternating Sprinter Split Jump

  4. 4. Bentover Press Variations (Staggered or Parallel or Alternating)

  5. 5. Side Lunge Right Variation (Xover Reach or Double Arm reach)

  6. 6. Side Lunge Left Variation (Xover Reach or Double Arm reach)


Workout Demo 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

Few 41” Bands, Door Anchor Utility Strap


Band Setup

Single Attached Band Setup or Looped over Band Setup


Seconds Pro Workout Link

Attached Tennis Court Workout


Progression/Regression Options

  • Scale band resistance
  • Change rep speed
  • Adjust rest between exercises
  • Add an extra amount of rest between cycles

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 - 30-Minute Mobility - Core Stabilization



Mobility Training

Take 15 minutes to focus on mobility/flexibility training doing 1 of the following mobility flow routines.


Band Hip Mobility Flow

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.



Shoulder Flossing Flow

Flow Through all 8 Movements (4 on each side) doing 50-seconds on / 10-seconds to transition. Repeat this sequence the same way or place yourself in a split stance to increase lower body activation.



Body-Weight Mobility Flow

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.



Core Stabilization Training

After completing mobility training, pick 4 of the following 8 Trunk Stabilization Exercises and do 60-Seconds of work followed by 60-seconds of res. That is 1 cycle. Complete 2 total cycles. Feel free to go with trunk assisted variations or choose other exercises that you can complete successfully.



Exercises
  1. 1. Assisted Body Hollow Raises

  2. 2. V-Sit Pull a Part

  3. 3. Split Squat Halos

  4. 4. Side Plank Hip Drops (This is 2 exercises)

  5. 5. Knee Taps

  6. 6. Alternating Side Crawls

  7. 7. 3 Point Wall Touches

  8. 8. Foot Loaded Mt Climbers

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

Single 41” Band


Seconds Pro Template

60-60 Abs x 8

Progression/Regression Options

  • Scale band resistance
  • Adjust rest between exercises

Equipment

Single 41” Band


Seconds Pro Template

60-60 Abs x 8

Progression/Regression Options

  • Scale band resistance
  • Adjust rest between exercises

Equipment

Single 41” Band


Seconds Pro Template

60-60 Abs x 8

Progression/Regression Options

  • Scale band resistance
  • Adjust rest between exercises

Equipment

Single 41” Band


Seconds Pro Template

60-60 Abs x 8

Progression/Regression Options

  • Scale band resistance
  • Adjust rest between exercises

Equipment

Single 41” Band


Seconds Pro Template

60-60 Abs x 8

Progression/Regression Options

  • Scale band resistance
  • Adjust rest between exercises

Thursday

Day 4 - The Playground Rotational Workout


Workout

Alternate through the following 6 exercises doing 60-seconds of work followed by 30-seconds of rest/transition. Complete all 6 exercises followed by a 2-minute rest. That is 1 cycle. The goal is to complete 3 total cycles for a 30-Minute workout.


Exercises

  1. 1. Rotational Pull-Push Right

  2. 2. Rotational Pull-Push Left

  3. 3. Split Squat Rotation Right or Loaded Split Squat Rotational Right

  4. 4. Split Squat Rotation Left or Loaded Split Squat Rotational Left

  5. 5. Halo Triceps Press

  6. 6. Step and Curl


Workout Demo 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 & Setup recommends

41” Bands


Setup

Attached Looped over Setup


Seconds Pro App Workout Link

The Playground Rotational Workout


Progression/Regressions

  • Scale band resistance
  • Change rep speed
  • Adjust rest between exercises
  • Add an extra amount of rest between cycles

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 - Field Cardio-Athletic Workout


Workout

Alternate through the following 5 exercises doing 40-sec of work followed by 20-sec of rest/transition. This is one cycle. Repeat 6 total cycles for a 30-Minute Workout.


Exercises

  1. 1. Alternating Shuffle

  2. 2. Forward Crawl

  3. 3. Lateral Stepover Repeats

  4. 4. Alternating Side Crawl

  5. 5. Forward Skater


Workout Demo 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 Recommended

13” Dynamic Stabilizer or Hip Band


Seconds Pro App Workout Link

Cardio-Athletic 40-20


Progression/Regression Options
  • Scale band resistance
  • Adjust rest between exercises
  • Add rest between cycles
  • Adjust number of cycles

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 - Cardio - Strength Chaos


Workout

Flow through the following 3-station / 12-exercise sequence doing 1-minute of cardio followed by 3 strength exercises using a 30-second on / 30-second off sequence. Complete all 3 stations which will be 1 cycle. Complete 3 total cycles for 40-Minute Cardio-Strength workout.


Exercises



Workout Demo 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

41” Bands


Seconds Pro App Workout Link

Download Hill Cardio-Core Chaos to App

Progression/Regression Options
  • Scale band resistance
  • Adjust rest between exercises
  • Add an extra amount of rest between cycles
  • Perform less cycles
  • Adjust Cardio intensity

Sunday

Day 7 - Mobility and Rotation


Mobility Training

Take 15 to 25 minutes to focus on mobility/flexibility training doing 1 of the following mobility flow routines. Feel free to do more than 1 if time allows.


8-Minute Assisted Mobility Flow

Flow through all 8 Movements doing 50-seconds on / 10-second transition. After completing all 8 movements, repeat the same sequence to notice the improvement in mobility on the second cycle. This will take approximately 16-minutes. Feel free to spend additional time on more challenging positions.



Shoulder Flossing Flow

Flow Through all 8 Movements (4 on each side) doing 50-seconds on / 10-seconds to transition. Repeat this sequence the same way or place yourself in a split stance to increase lower body activation. Hopefully you will notice an improvement in mobility on the second cycle.



Body-Weight Mobility Flow

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side, switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.



Band Hip Stretching for Rotation

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side, switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.



5-Minute Dowel Mobility Flow

Flow through all 10 Movements doing 50-seconds on / 10-second transition. After completing all 10 movements, repeat the same sequence to notice the improvement in mobility on the second cycle. This will take approximately 20-minutes. Feel free to spend additional time on more challenging positions.


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