Monday

Upper Body AMRAP - 30 Minutes

Alternate through these 6 exercises doing the indicated reps per exercise. Rest 1-minute. That is one cycle. Repeat that same sequence for 30 total minutes doing as many cycles as possible. (AMAP)

Exercises:
  1. Squat Row (10 Reps)
  2. Chest Press (10 Reps)
  3. Bentover Row (10 Reps)
  4. Bentover Press (10 Reps)
  5. Curl (10 Reps)
  6. Triceps (10 Reps)
Modifications
  1. Adjust reps per exercise
  2. Adjust band resistance
  3. Increase rest to 2-minutes

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
41” Bands, Attachment point, or Door Anchor Utility Strap

Setup
Attached Band Setup with handles

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

Lower Body AMRAP - 30 Minutes

Alternate through these 6 exercises doing the indicated reps per exercise. Rest 1-minute. That is one cycle. Repeat that same sequence for 30 total minutes doing as many cycles as possible. (AMAP)

Exercises:
  1. KB Swings or Ground Zero Swings - 20 Reps
  2. KB Alternating Side Lunge - 10 Reps/side
  3. KB Alternating Reverse Lunge - 10 Reps/side
  4. KB Low Reach Left 10 Reps
  5. KB Low Reach Right 10 Reps
  6. Skater - 20 Reps
Modifications
  1. Use Dumbbells instead of kettlebells
  2. Use body-weight instead of weight
  3. Adjust reps per exercise
  4. Adjust weight or band resistance
  5. Change rest between cycles

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
41” Bands, Kettlebell or Dumbbell

Setup
Single or linked up attached band setup

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

Week 1

Week 2

Week 3

Week 4

Week 1

5 Minute Dowel Mobility Warm up - Using a dowel instantly makes both arms work in a reciprocal manner. Adding in some lower body squat and lunge variations makes this 5-Minute Dowel Mobility a solid total body warm up.

Band Hip Mobility Warm up - Use this 5-minute band hip mobility routine prior to any lower body or cardio workout day.

Shoulder Distraction and Mobility Warm up - The Shoulder joint loves distraction which is why this 5-minute shoulder distraction and mobility warm would be a great pre-upper body workout addition.

5-Minute Bodyweight Mobility Flow Warm Up - Sometimes all you want to do prior to a workout is start moving. This 5-Minute Bodyweight Mobility Flow Warm Up requires no equipment. All you need is your body and the want to move.

5 Minute Dowel Mobility Warm up - Using a dowel instantly makes both arms work in a reciprocal manner. Adding in some lower body squat and lunge variations makes this 5-Minute Dowel Mobility a solid total body warm up.

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.

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Thursday

Upper Body Rotational AMRAP - 30 Minutes

Alternate through these 6 exercises doing the indicated reps per exercise. Rest 1-minute. That is one cycle. Repeat that same sequence for 30 total minutes doing as many cycles as possible. (AMAP)

Exercises: Modifications:
  • Adjust reps per exercise
  • Adjust band resistance
  • Change rest between cycles

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
41” Bands, Training Handles, Door Anchor Utility Strap

Setup
Attached Band Looped In

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

13” Core-Hip AMRAP - 20 Minutes

Alternate through these 4 - 13” Band - Dumbbell exercises doing indicated reps per exercise. That is 1 Round. Cycle through this sequence for 20-minutes doing as many rounds as possible.

Exercises: Modifications:
  • Change weight or band resistance
  • Adjust work set time
  • Adjust rest between sets
  • Add in a rest between cycles

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
41” Bands, 13” Dynamic Stabilizer or Hip Band, Kettlebell or Dumbbell

Setup
13” Dynamic Stabilizer or Hip Band Setup above knees.

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

Attached Metabolic Follow Along Workout - 40 Minute

This is a 12-exercise follow along workout that incorporates 40-seconds of work followed by 20-seconds of rest between exercises. You will alternate through all 12 exercises before taking a 90-second rest. That completes 1 Cycle. You will do 3 total cycles. There will be modifications of exercises shown throughout the workout. Let’s Get Busy.

Exercises: Modifications:
  • Adjust band resistance
  • Adjust work set time
  • Adjust rest between cycles

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

Beginner Option
Decrease to 6 total sets/rounds

Advanced Option
Increase to Band Resistance

Equipment
41” Bands, Attachment point, or Door Anchor Utility Strap, Training Handles

Setup
Attached Band Setup

Sunday

Weather is starting to get warmer out. Let’s use this day to go for a 45 minute walk. Have a great day.

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