Welcome to February's Program!

Welcome

February 2025 Welcome

The Ab Challenge is Back!

February 2025 Ab Challenge

Accelerated Rep Training (ART)

February 2025 Accelerated Rep

35-Day Fit-n-February Plus The 28-Day Ab-Core Challenge

Monday

Day 1 - Total Body ART + Strength 1


Warm Up

5 Minute Single Band Assisted Warm up - Follow Along


Workout

Station 1 - ART Circuit: Do 3 to 5 Accelerate Reps every 30-seconds. Focus on 1 rep at a time doing the Concentric Phase as fast as possible before slowly resetting to do the next rep. Complete 10 Total Sets .

Station 2 & 3 - Strength Circuit: Alternate between 2 exercises, performing 30-seconds of work / 30-seconds of rest x 10 total sets (5 per exercise) - Rest 2-Minutes and repeat the same sequence for station 3. Choose the exercise progression that best fits your fitness level.



Complete Today’s Ab Challenge Workout
Hit today's Ab Challenge Workout

5 - ART Rowing Variations

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

Several Attached Single 41” Quantum Bands


Progression/Regressions

  • Scale band resistance
  • Adjust work set time
  • Adjust rest set time
  • Adjust number of sets/cycle


Seconds Pro Workout with Exercises

Total Body ART + Strength 1

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 - Mini-Band Fat Burner


Warm Up

5-Minute Band Hip Mobility



Workout

Alternate through the following 5 Exercises doing 60-seconds of work followed by 60-seconds of rest. Complete 2 Cycles for a 20 Minute Workout


Exercises

  1. Alternating Low Reach
  2. Alternating Arm Drop Squat
  3. 2 Step Shuffle
  4. Alternating Drop Step
  5. Skater

Complete Today’s Ab Challenge Workout
Hit today's Ab Challenge Workout

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

13” Mini-Band


Progression/Regressions

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


Seconds Pro Workout Link with Exercises

Mini-Band Fat Burner 1

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 - Total Body ART + Strength 2


Warm Up

5-Minute Shoulder Flossing



Workout

Station 1 - ART Circuit: Do 3 to 5 Accelerate Reps every 30-seconds. Focus on 1 rep at a time doing the Concentric Phase as fast as possible before slowly resetting to do the next rep. Complete 10 Total Sets.

Station 2 & 3 - Strength Circuit: Alternate between 2 exercises, performing 30-seconds of work / 30-seconds of rest x 10 total set (5 per exercise) - Rest 2-Minutes and repeat the same sequence for station 3. Choose the exercise progression that best fits your fitness level.



Complete Today’s Ab Challenge Workout
Hit today's Ab Challenge Workout

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

Attached Single 41” Quantum Bands


Progression/Regressions

  • Scale band resistance
  • Adjust work set time
  • Adjust rest set time
  • Adjust number of sets/cycle

Seconds Pro Workout with Exercises

Total Body ART + Strength 2

Equipment

Attached Single 41” Quantum Bands


Progression/Regressions

  • Scale band resistance
  • Adjust work set time
  • Adjust rest set time
  • Adjust number of sets/cycle

Seconds Pro Workout with Exercises

Total Body ART + Strength 2

Equipment

Attached Single 41” Quantum Bands


Progression/Regressions

  • Scale band resistance
  • Adjust work set time
  • Adjust rest set time
  • Adjust number of sets/cycle

Seconds Pro Workout with Exercises

Total Body ART + Strength 2

Equipment

Attached Single 41” Quantum Bands


Progression/Regressions

  • Scale band resistance
  • Adjust work set time
  • Adjust rest set time
  • Adjust number of sets/cycle

Seconds Pro Workout with Exercises

Total Body ART + Strength 2

Equipment

Attached Single 41” Quantum Bands


Progression/Regressions

  • Scale band resistance
  • Adjust work set time
  • Adjust rest set time
  • Adjust number of sets/cycle

Seconds Pro Workout with Exercises

Total Body ART + Strength 2

Thursday

Day 4 - Mini-Band Fat Burner 2


Warm Up

Assisted Lunge - Reach Warm up


Workout

Alternate through the following 5 Exercises doing 60-seconds of work followed by 60-seconds of rest. Complete 2 Cycles for a 20 Minute Workout


Workout
  1. 1. Side Stepping

  2. 2. Seal Jack

  3. 3. Stepover

  4. 4. Side Switch

  5. 5. Burpee Jack


Complete Today’s Ab Challenge Workout
Hit today's Ab Challenge Workout

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

13” Mini-Band


Progression/Regressions

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


Seconds Pro Workout Link with Exercises

Mini-Band Fat Burner 2

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 - Total Body ART + Strength 3


Warm Up

5-Minute Dowel Warm up


Workout

Station 1 - ART Session: Do 3 to 5 Accelerate Reps every 30-seconds. Focus on 1 rep at a time doing the Concentric Phase as fast as possible before slowly resetting to do the next rep. Complete 10 Total Sets.

Station 2 & 3 - Strength Circuit: Alternate between 2 exercises, performing 30-seconds of work / 30-seconds of rest x 10 total sets (5 per exercise) - Rest 2-Minutes and repeat the same sequence for station 3. Choose the exercise progression that best fits your fitness level.



Complete Today’s Ab Challenge Workout
Hit today's Ab Challenge Workout

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

Several Attachment Free 41” Quantum Bands


Progression/Regressions
  • Scale band resistance
  • Adjust work set time
  • Adjust rest set time
  • Adjust number of sets/cycle

Seconds Pro Workout Link with Exercises

Total Body ART + Strength 3

The Band Belt System Setup

  1. Introduction and Benefits
  2. Band Belt Setup Options
  3. The Thunderband Band Belt Setup
  4. The Linked Up Band Belt Setup
  5. The Looped Band Belt Setup

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 - Low Box Ladder Workout


Warm Up

Foam Rolling Series


30-Minute Low Box Cardio Interval Ladder

Alternate through 12 exercises as you work using 3 different work-rest sequences. In Round 1 you will use a 20-seconds on / 10-seconds off sequence. In Round 2 you will use a 30-seconds on / 15-seconds off sequence. In Round 3 you will use a 40-seconds on / 20-seconds off sequence. You will take 2 minutes between rounds.


Complete Today’s Ab Challenge Workout
Hit today's Ab Challenge Workout

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

No Equipment Needed


Seconds Pro Workout Link with Exercises

Low Box Ladder Workout

Sunday

Day 7 - Empower


Empowerment Day

I want to help you build fitness independence by empowering you to take control of your fitness.

Let me share 4 ways you can take control of your fitness this month in The Band Gym.


Complete Today’s Ab Challenge Workout
Hit today's Ab Challenge Workout

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