SHOP THE BAND BAR
30-45 min

30-45 min

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30-45 min
  • 40min Back & Biceps 2
    39:26
    40min Back & Biceps 2

    40min Back & Biceps 2

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

    Workout:
    A1. Wide Grip Bent Over Row
    A2. Bicep Curls
    B1. Single Arm Lat Pulldown
    B2. Straight Arm Lat Pulldown
    C1. Cable Supinated Bent Over Row
    C2. Cable Hammer Curl
    D1. Bicep 21's

  • 38min Lower Body Athletic 4
    38:49
    38min Lower Body Athletic 4

    38min Lower Body Athletic 4

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Back Squat
    A2. Walking B Stance Squat
    B1. Reverse Lunge
    B2. Split Squat Pulse
    C1. Romanian Deadlift
    C2. Alternating Curtsey Lunge
    C3. Skaters
    D1. Banded Sprints
    D2. Resisted March

  • 35min Full Body 8
    34:19
    35min Full Body 8

    35min Full Body 8

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

    Workout:
    A1. Deadlift
    A2. Overhead Press
    B1. Standing Chest Press
    B2. Squat Hold with Row
    B3. Elevated Bicep Curl
    C1. 1/2 Kneeling Rotations
    D1. Hollow Hold

  • 35min Lower Body 13
    35:55
    35min Lower Body 13

    35min Lower Body 13

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

    Workout:
    A1. Sumo Squat
    A2. Reverse Lunge
    B1. Heel Elevated Front Squat
    B2. Heel Elevated Bodyweight Front Squat
    C1. Kneeling Hip Thrust
    C2. Kneel to Squat

  • 30min Lower Body 12
    31:46
    30min Lower Body 12

    30min Lower Body 12

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Tempo Front Squat
    A2. B Stance RDL
    A3. Glute Bridge
    B. Side Plank Clamshell

  • 30min Upper Body 3
    31:38
    30min Upper Body 3

    30min Upper Body 3

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

    Workout:
    A1. Floor Press
    A2. Alternating Crab Reaches
    B. 1/2 Kneeling Single Arm Lat Pulldown
    C1. Supinated Grip Bent Over Row
    C2. Cable Hammer Curl

  • 30min Lower Body 11
    31:38
    30min Lower Body 11

    30min Lower Body 11

    Playlist:
    https://open.spotify.com/playlist/1UKsOngGadR2IdmcShyBTs?si=89f2c8c074914f1f

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. RDL
    A2. Alternating Curtsey Lunge
    B1. Sumo Squat
    B2. Glute Bridge March
    C1. Standing Calf Raises
    C2. Pogo Jumps

  • 34min Full Body Power 4
    34:29
    34min Full Body Power 4

    34min Full Body Power 4

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

    Workout:
    A. Thrusters
    B1. Zercher Reverse Lunges
    B2. Power Reverse Lunges
    C1. Assisted Single Leg Squats
    C2. Assisted Jump Squats
    C3. Assisted Explosive Pushups

  • 30min Upper Body 5
    31:01
    30min Upper Body 5

    30min Upper Body 5

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Tall Kneeling Shoulder Press
    A2. Banded External Shoulder Rotation
    B1. Bicep Curl
    B2. Upright Row
    C1. Deadbug
    C2. Superman with Lat Pull

  • 32min Full Body Power 3
    32:39
    32min Full Body Power 3

    32min Full Body Power 3

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

    Workout:
    A1. Standing Power Chest Press
    A2. Squat Thrusters
    B1. Deadlift
    B2. Jump Squats
    C1. Banded Sprints
    C2. Standing Overhead Marches

  • 35min Upper Body 4
    35:28
    35min Upper Body 4

    35min Upper Body 4

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Walkout to Pushup
    A2. Z Press
    A3. Seated Wide Grip Row
    B1. Pullaparts
    B2. Bicep Curl
    B3. Y Raise
    C1. Forearm Plank

  • 31min Lower Body 9
    32:01
    31min Lower Body 9

    31min Lower Body 9

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

    Workout:
    A1. Zercher Squat
    A2. RDL with Pause
    B1. Alternating Pulled Forward Reverse Lunge
    B2. Kneeling Hip Thrust
    B3. Nordic Curl

  • 37min Lower Body 8
    38:08
    37min Lower Body 8

    37min Lower Body 8

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. RDL
    A2. Walking Lunge
    B. Split Squat
    C1. Glute Bridge
    C2. Side Plank Clamshells

  • 33min Beginner Upper Body 3
    33:58
    33min Beginner Upper Body 3

    33min Beginner Upper Body 3

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

    Workout:
    A1. Bent Over Row
    A2. Shoulder Press
    A3. Bicep Curl
    B1. Face Pull
    B2. Tricep Pushdown
    C1. Bird Dog

  • 32min Lower Body 7
    33:00
    32min Lower Body 7

    32min Lower Body 7

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

    Workout:
    A1. Suitcase Squats
    A2. RDL
    A3. Lateral Lunge
    B1. Wall Sit
    B2. Kneeling Hip Thrust

  • 45min Upper Body 7
    43:34
    45min Upper Body 7

    45min Upper Body 7

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

    Workout:
    A1. Shoulder Press
    A2. 1/2 Kneeling Single Arm Row
    B1. Hammer Curl
    B2. Upright Row
    C1. Bird Dog
    C2. Superman
    C3. Hollow Hold

  • 45min Full Body 7
    45:14
    45min Full Body 7

    45min Full Body 7

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

    Workout:
    A1. Inchworm
    A2. Deadlift
    B1. Lateral Lunge with Single Arm Row
    B2. Kneeling Rotation to Front Raise
    C1. Walking B Stance Squat

  • 40min Full Body HIIT
    40:09
    40min Full Body HIIT

    40min Full Body HIIT

    Equipment Needed:
    - Resistance Band

    Workout:
    A1. Twist Jumps
    A2. Band Pull Aparts
    A3. Lateral Lunge
    A4. Squat Walks
    B1. Thrusters
    B2. Standing Bicycle Crunches

  • 40min Lower Body 10
    40:58
    40min Lower Body 10

    40min Lower Body 10

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Bench/Riser

    Workout:
    A1. Back Squat
    A2. Single Leg Deadlift
    B1. Front Loaded Split Squat
    B2. Bodyweight Split Squat
    C1. Elevated Single Leg Glute Bridge
    C2. Copenhagen Plank

  • 40min Full Body Power 2
    41:02
    40min Full Body Power 2

    40min Full Body Power 2

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

    Workout:
    A. Push Press
    B1. Sumo Squat
    B2. Broad Jump
    C1. Single Arm Power Cable Row
    C2. Low to High Woodchops

  • 39min Full Body Power 1
    39:11
    39min Full Body Power 1

    39min Full Body Power 1

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

    Workout:
    A1. Box Squats
    A2. Box Jump Squats
    B1. Pushups
    B2. 1/2 Kneeling Single Arm Chest Press
    C1. Lateral Skaters
    C2. Cable Rotations

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