Welcome to October's Program!

Monday

Day 1 - Upper Body Barbell 250 - 50 Minutes


Warm Up

5 Minute Shoulder Floss Flow

Flow through all 4 Movements with each leg forward doing 10 Reps per set. Should complete 8 total sets.


Workout

Complete one station at time adjusting weight and band resistance to maximize work output as sets progress.


  1. Station 1 - Barbell - Band Floor Press

    10-10-10-10-10 (Rest 1 Minute between sets)

  2. Station 2 - Barbell - Band Bentover Row

    10-10-10-10-10 (Rest 1 Minute between sets)

  3. Station 3 - Barbell - Band Push Press

    10-10-10-10-10 (Rest 1 Minute between sets)

  4. Station 4 - Barbell - Band Curl

    10-10-10-10-10 (Rest 1 Minute between sets)

  5. Station 5 - Barbell - Band Triceps Pushup

    10-10-10-10-10 (Rest 1 Minute between sets)

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 / Barbell or DB/KB/Metal Bar


Band Setup


Progression/Regressions

  • Scale band or free weight resistance
  • Adjust work set reps
  • Adjust # of work sets

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 - Lower Body Work - 40 Minutes


Warm Up

5-Minute Bodyweight Flow Warm up (Follow Along)


Workout

Complete one station at time adjusting weight and band resistance to maximize work output as sets progress.


Station - Exercises - Workout
  1. Station 1 - Barbell - Band Zercher Squats or KB - Band Towel Goblet Squat

    10-10-10-10-10 (Rest 1 Minute between sets)

  2. Station 2 - DB-Band Side Lunge Right

    10-10-10-10 (Rest 1 Minute between sets)

  3. Station 3 - DB-Band Side Lunge Left

    10-10-10-10 (Rest 1 Minute between sets)

  4. Station 4 - Barbell - Band Deadlifts

    10-10-10-10-10 (Rest 1 Minute between sets)

  5. Station 5 - DB-Band Straight Leg Deadlift

    10-10-10 (Rest 1 Minute between sets)

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” Bands / Barbell or DB/KB/Metal Bar / Attachment Point


Progression/Regressions

  • Scale band or free weight resistance
  • Adjust work set reps
  • 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 - Ab Challenge Workout - 20 Minutes


Warm Up

5-Minute Hip Mobility


Workout

Complete all movements as quickly as you can while keeping rep quality as high as possible. Choose full bodyweight or band assisted. Rest as needed.


Station - Exercises - Reps

  1. Station 1 - Slide outs x 50 Reps Total

  2. Station 2 - Sliding Mt. Climbers x 50 Reps/side

  3. Station 3 - Alternate Slide Outs x 50 Reps/side

  4. Station 4 - Sliding Pikes x 50 Reps Total

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 recommend

41” Bands / Sliders


Progression/Regressions

  • Add in band assistance
  • Remove band assistance
  • Adjust work set reps
  • Rest as needed

Equipment recommend

41” Bands / Sliders


Progression/Regressions

  • Add in band assistance
  • Remove band assistance
  • Adjust work set reps
  • Rest as needed

Equipment recommend

41” Bands / Sliders


Progression/Regressions

  • Add in band assistance
  • Remove band assistance
  • Adjust work set reps
  • Rest as needed

Equipment recommend

41” Bands / Sliders


Progression/Regressions

  • Add in band assistance
  • Remove band assistance
  • Adjust work set reps
  • Rest as needed

Equipment recommend

41” Bands / Sliders


Progression/Regressions

  • Add in band assistance
  • Remove band assistance
  • Adjust work set reps
  • Rest as needed

Thursday

Day 4 - Upper Body Band Work - 40 Minute


Warm Up

5-Minute Shoulder Floss

Follow Through all 4 movements with each leg forward doing 10 reps per set. You should complete 8 total sets.


Workout

Complete all movements as quickly as possible, resting as needed, keep rep quality high. Track time and attempt to improve time each week.


Station - Exercises - Workout

  1. Station 1 - Squat Row - 50 Reps

  2. Station 2 - Staggered Chest Press - 50 Reps

  3. Station 3 - Bentover Power Row - 50 Reps

  4. Station 4 - Staggered Curl - 50 Reps

  5. Station 5 - Staggered Triceps Press - 50 Reps

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 recommend

41” Bands / Attachment Point / Training handles / Gloves


Band Setup


Progression/Regressions

  • Scale band resistance
  • Adjust work set reps
  • Adjust rest 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 - Lower Body Band Work - 40 Minutes


Warm Up

5-Minute Bodyweight Flow Warm up (Follow Along)


Workout

Complete all movements as quick as possible, resting as needed. Keep rep quality high. Track time and attempt to improve time each week or increase band resistance each week.


  1. 1. Towel Goblet Squat - 50 Reps

  2. 2. Mini- Band Reach Right - 50 Reps

  3. 3. Mini- Band Reach Left - 50 Reps

  4. 4. Towel Reverse Lunge Right - 50 Reps

  5. 5. Towel Reverse Lunge Left - 50 Reps

  6. 5. Mini-Band Skater Hop - 100 Reps Total

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

41” Bands / Attachment Point / 13” Dynamic Stabilizer or Hip Band


Progression/Regressions

  • Scale band resistance
  • Adjust work set reps
  • Adjust rest between 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 - Body Weight Movement Recovery Workout - 35 Minutes


Workout

Cycle through the following 10 Body Weight Exercises doing 40-seconds of work / 20-seconds of rest. That is 1 Round. Rest 2-minutes and Repeat for 3 Total Rounds.


View Follow-Along Workout Coaching Video

  1. 1. Mt. Climber

  2. 2. Side Lunge

  3. 3. Seal Jack

  4. 4. Side Crawl

  5. 5. Reverse Lunge - Overhead Reach

  6. 6. Stepover

  7. 7. Hip Lunge

  8. 8. Shuffle

  9. 9. Side Switch

  10. 10. Burpee

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


Coaching Suggestion

This workout can be done on either Saturday or Sunday depending on how your body feels.


Seconds Pro Workout Template

Click to Upload Workout to App


Progression/Regressions

  • Adjust rest between Rounds
  • Adjust work set time
  • Adjust # of Rounds

Sunday

Day 7- Active Recovery Day


Mobility and a relaxing Fall walk is a great idea.


Enjoy the day and congratulations on finishing off the week.

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