Monday

Day 1: 30-15 Total Body Strength - 40 Minutes


Warm Up

New - 5 Minute Single Band Assisted Warm up - Follow Along


Workout

Alternating between 2 exercises, perform 30-seconds of work / 15-seconds of rest x 10 total set (5 per exercise) - Rest 90-Seconds and repeat the same sequence for stations 2 and 3. Choose the exercise progression that best fits your fitness level.


Station 1
  1. Single Arm Squat Row Right or Hose Pulls Right
  2. Single Arm Squat Row Left or Hose Pulls Left

Station 2
  1. Single Arm Push Right or Kneeling Towel Single Arm Push Right
  2. Single Arm Push Left or Kneeling Towel Single Arm Push Left

Station 3
  1. Reverse Lunge Right or DB-Band Reverse Lunge
  2. Reverse Lunge Left or DB-Band Reverse Lunge

Hit today's Ab Challenge Workout

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 Recommended
Attached Single 41” Quantum Bands


Seconds Pro Workout Link
30-15 Total Body Strength


Progression/Regressions

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

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: Crunch 20 Follow Along Fat Burner - 1 - ~30 Minutes


Warm Up

5-minute Dowel Warm up


Workout

Crunch 20 Attachment Free Fat Burning Workout - Follow Along Link


Workout Format

Alternate through 3 exercises doing 45-Seconds on / 15-seconds rest for 9 total sets (3 per exercises). Rest 60-Seconds and repeat same sequence for Station 2 exercises


Station 1
  1. Overhead Press
  2. Pull a part
  3. Stationary Runs

Station 2
  1. Rack Squat
  2. Straight leg Deadlift or Hip Extensions
  3. Stepovers

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 Recommended
Single 41” Quantum Band


Seconds Pro Workout Link
Crunch 20 - 1


Progression/Regressions

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

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: 30-15 Total Body Strength - 35 Minutes


Warm Up

5-Minute Dowel Warm up


Workout

Alternating between 2 exercises, perform 30-seconds of work / 15-seconds of rest x 10 total set (5 per exercise) - Rest 90-Seconds and repeat the same sequence for stations 2 and 3. Choose the exercise progression that best fits your fitness level.


Station 1
  1. 3 Point Press R - L or Bentover Press R - L

Station 2
  1. Drop Step Lunge R - L or Band DB Drop Step Lunge R - L

Station 3
  1. Parallel Curls or Parallel Triceps Press


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 Recommended
Attached Single 41” Quantum Bands


Seconds Pro Workout Link
30-15 Total Body Strength


Progression/Regressions

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

Equipment Recommended
Attached Single 41” Quantum Bands


Seconds Pro Workout Link
30-15 Total Body Strength


Progression/Regressions

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

Equipment Recommended
Attached Single 41” Quantum Bands


Seconds Pro Workout Link
30-15 Total Body Strength


Progression/Regressions

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

Equipment Recommended
Attached Single 41” Quantum Bands


Seconds Pro Workout Link
30-15 Total Body Strength


Progression/Regressions

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

Equipment Recommended
Attached Single 41” Quantum Bands


Seconds Pro Workout Link
30-15 Total Body Strength


Progression/Regressions

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

Thursday

Day 4: Crunch 20 Follow Along Fat Burner - 4 ~30 Minutes


Warm Up

5-Minute Shoulder Flossing Flow


Workout

Crunch 20 Attachment Free Fat Burning Workout - Follow Along Link


Workout Format

Alternate through 3 exercises doing 45-Seconds on / 15-seconds rest for 9 total sets (3 per exercises). Rest 60-Seconds and repeat same sequence for Station 2 exercises


Station 1
  1. Half Kneeling Chest Press Right
  2. Half Kneeling Chest Press Left
  3. Power Skip Variations

Station 2
  1. Drop Squat
  2. Hip Extensions
  3. Drop Shuffle

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 Recommended
Single 41” Quantum Band A Floor Marker


Seconds Pro Workout Link
Crunch 20 - 4


Progression/Regressions

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

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: Mobility - Ab Recovery Day - ~30 Minutes


20-Minute Follow Along Mobility Flow

Perform each movement doing 50-seconds of movement with 10-seconds to transition into the next exercise. You will complete 20 different mobility movements in this workout.

Click Here to Follow Along


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 Recommended
Low Resistance 41” Quantum Band

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: Mini-Band Metcon - 30 Minutes


Workout

Alternate between 2 exercises for 8 Total Sets (4 sets per exercise) while doing 20-Seconds of Work followed by 10-Seconds Rest. Complete all 8 sets which is 1 Round. Rest 60 Seconds and repeat that same interval sequence for Rounds 2, 3 & 4 using recommended exercises.


Round 1
  1. Side Walks
  2. Mt Climber

Round 2
  1. Skaters
  2. Drop Squats

Round 3
  1. 2 Step Shuffles
  2. Alternating Side Reach

Round 4
  1. Seal Jacks
  2. Burpees

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 Recommended
13” Hip Band or Dynamic Stabilizer


Seconds Pro Workout Link
Mini-Band Metcon


Progression/Regressions

  • Scale band resistance
  • Adjust work set time
  • Adjust rest between exercises
  • Decrease total sets per station

Sunday

Day 7: Mobility & Movement - 30 Minutes

Take some time today to mobilize your body for 20 minutes and than take a 20 minute walk.


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