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.

• Attached Chest Press
• Squat Rows

• Single Arm Rotational Row Left
• Single Arm Rotational Row Right

• Single Arm Rotational Chest Press Left
• Single Arm Rotational Chest Press Right

• Flys
• Power Rows

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.

• Attached Hip Lunges
• Ground Zero Swings
• (Weighted Variation Optional)

• Attached Split Squat Right
• Attached Split Squat Left
• (Weighted Variation Optional)

• Low Reaches Right
• Low Reaches Left
• (Weighted Variation Optional)

• Attached Side Lunge Right
• Attached Side Lunge Left
• (Weighted Variation Optional)

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

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.

• Bentover Press Right
• Bentover Press Left
• Face Pulls

• Overhead Triceps Press
• Split Stance Curls
• T-Rotations (Alternate Sides on each set)

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:

• Running Mt Climbers
• Attached Skaters

• 2 Step Shuffle Right
• 2 Step Shuffle Left

• Back Pedals
• Stationary Runs

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

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