30min

30min

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30min
  • 30min Full Body 6

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Bench

    Workout:
    A1. Bench Press
    A2. Tricep Dips
    B1. Single Leg Supported RDL
    B2. Bulgarian Split Squats

    No Bench Alternative Workout:
    A1. Floor Chest Press
    A2. Tricep Kickbacks
    B1. B-Stance RDL
    B2. Split Squat

  • 30min Full Body Metcon 2

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Front Squats
    A2. Around the World Hammer Curls
    A3. Superman Lat Pulls
    A4. Hollow Hold
    B1. Jump Squats
    B2. Jumping Jacks
    B3. Standing Bicycles

  • 26min Full Body 5

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Inchworm
    A2. Reverse Lunge
    A3. Seated Row (No Door Anchor Alternative: Seated Row Hooking Band on Feet)
    A4. Barbell Pullover (No Door Anchor Alternative: Tempo Pushups)
    A5. Bicep Curls

  • 32min Full Body Tone 2

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Band Pullaparts
    A2. 1.5 reps Shoulder Press
    A3. Underhand Front Raise
    B1. Horizontal Hip Thrust (No Door Anchor Alternative: Glute Bridge)
    B2. Kneel to Squat

  • 33min Full Body Metcon 1

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Sumo Squat
    A2. Thrusters
    A3. Resisted Bear Crawl (No Door Anchor Alternative: Bear Crawl)
    B1. Jumping Jacks
    C1. Floor Press
    C2. Broad Jump (Optional High Knees)
    C3. Band See Saw (No Door Anchor Alternative: Standing Bicyc...

  • 29min Full Body 4

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Kneeling Military Pushups
    A2. Romanian Deadlift
    B1. Straight Arm Pushdown (No Door Anchor Alternative: Wide Grip Bent Over Row)
    B2. Upright Row
    C1. Skater Squats (No Door Anchor Alternative: Skater Squats Assisted by Chai...

  • 26min Full Body Tone 1

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Lateral Walking Squats
    A2. Split Squat to Single Arm Row
    A3. Front Raise
    A4. Tricep Kickbacks
    A5. Glute Bridge
    A6. Deadbug

  • 30min Full Body 3

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Bench

    Workout:
    A1. Zercher Squats
    A2. Bent Over Barbell Row
    A3. Step Ups
    A4. Shoulder Press
    A5. Seated Barbell Bicep Curls
    A6. Barbell Bicep Curls

  • 23min Beginner HIIT

    Equipment Needed:
    - Resistance Band

    Workout:
    A1. Bum Kicks to Reverse Run
    A2. Banded Trusters
    A3. Superman with Pulldown
    A4. Banded Flutter Kicks
    A5. Banded Woodchops

  • 35min Chest & Arms

    Equipment Needed:
    - The Band Bar
    - Resistance Bands

    Workout:
    A1. Floor Press
    A2. Tricep Pushup
    A3. Bear Hold
    B1. Z Press
    B2. Hammer Curl
    B3. Front Raise
    C1. Bicep Curls

  • 35min Beginner Full Body

    Equipment Needed:
    - The Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Band Pullaparts
    A2. RDL
    B1. Tempo Pushups
    B2. Single Arm Row
    B3. Upright Row
    C1. Deadbugs
    C2. VSit Toe Taps

  • 30min Beginner Lower Body

    Equipment Needed:
    - The Band Bar
    - Resistance Bands
    - Chair

    Workout:
    A1. Sumo Squats
    A2. Alternating Lateral Lunges
    A3. Quad Burners
    B1. Front Box Squat
    B2. Single-Leg Box Squat
    B3. 1/2 Kneeling Glute Kickback

  • 26min Beginner HIIT

    Equipment Needed:
    - Band Bar

    Workout:
    A1. Standing March
    A2. Squat to Calf Raise
    A3. Walking Burpee
    B1. Reverse Lunge with Front Raise
    B2. Jumping Jack with Shoulder Press
    C1. Bar Drag
    C2. Russian Twist
    C3. Mountain Climbers/Plank

  • 30min Beginner Full Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Tempo Back Squat
    A2. Split Squat
    B1. Horizontal Chest Press
    B2. Standing Back Row
    B3. Standing Rotations

  • [Level 2] B2D4 - 30min HIIT

    BLOCK 2 DAY 4 of STRONGBAND LEVEL 2

    Equipment needed:
    - Door anchor
    - Resistance Bands

    Workout:
    A1. Lateral Lunge to High Knee Left
    A2. Band Assisted Squat Jumps
    A3. Lateral Lunge to High Knee Right
    A4. Loaded Beast to Mountain Climbers
    A5. V Ups

  • 30min Full Body Strength

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Riser (optional)

    Workout:
    A1. Heel Elevated Front Squat
    A2. Deadlift
    A3. Bent Over Yates Row to Bicep Curl
    A4. 1/2 Kneeling Shoulder Press
    A5. Plank Saws to Hip Dips

  • 30min Glutes

    30min Quickie Glutes

    Equipment needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Back Squat with Pulses
    A2. 1.5 rep Romanian Deadlift
    A3. Reverse Lunge Step Outs
    A4. Glute Bridge
    A5. Tabletop Glute Kickback

  • 30min Beginner Upper Body

    30min Beginner Upper Body

    Equipment needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Walkout to Pushup
    A2. Shoulder Press
    A3. Bent Over Row
    A4. Hammer Curl
    A5. Bird Dog

  • [Level 1] B2D4 - 30min HIIT

    BLOCK 2 DAY 4 of STRONGBAND Level 1

    Equipment needed:
    - Light Resistance Band

    Workout:
    A1. Bum Kicks
    A2. Lateral Hops
    A3. Thrusters
    A4. Loaded Beast to Plank
    A5. Cross Body Mountain Climbers

  • [Level 1] B1D4 - 25min HIIT

    BLOCK 1 DAY 4 of STRONGBAND Level 1

    No equipment needed

    Workout:
    A1. Jumping Jacks
    A2. High Knees
    A3. Wall Sit
    A4. Downward Dog to Alternating Knee Drive
    A5. Plank Toe Taps

  • [Level 2] B1D4 - 30min HIIT

    BLOCK 1 DAY 4 of STRONGBAND LEVEL 2

    Equipment needed:
    - Resistance Bands

    Workout:
    A1. Thrusters
    A2. High Knees to Reverse Lunges
    A3. Squat Jump Twists
    A4. Downward Dog to Alternating Knee Drive
    A5. V Sit Up and Overs