Mat Only

Mat Only

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Mat Only
  • 40min Full Body Conditioning

    Equipment Needed:
    - Resistance Bands

    Workout:
    A1. Walking Pushup
    A2. High Pull with Side Step
    A3. Knee Drive with Band
    A4. Banded Thrusters
    A5. Front Raise ISO Hold
    B1. VSit Progression
    B2. Plank

  • 37min Glutes Focused

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Lateral Walk
    A2. Romanian Deadlift
    B1. Split Squat
    B2. Reverse Lunge to Curtsey Lunge
    C1. Glute Bridge
    C2. Frog Pumps

  • 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 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

  • 10min Lower Body Burnout

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

    Workout:
    A1. Squat
    A2. Split Squat
    A3. Curtsey Lunge
    A4. Glute Bridge
    A5. Plank

  • 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

  • 20min Beginner HIIT

    Equipment Needed:
    - The Band Bar

    Workout:
    A1. Toe Jacks
    A2. Bar Step Overs
    A3. Squat with Underhand Front Raise
    A4. Side to Side Shuffle
    A5. Plank to Downdog
    A6. Seated Bar Rotations

  • 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

  • 21min Lower Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Back Squat
    A2. Reverse Lunge
    A3. RDL
    A4. Glute Bridge
    A5. Hamstring Walkout
    A6. Back Squat
    A7. Reverse Lunge
    A8. RDL
    A9. Supermans
    A10. Frog Pumps
    A11. Back Squat
    A12. Reverse Lunge
    A13. RDL
    A14. Clamshells

  • 10min Bis & Tris Burnout

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Wide Grip Barbell Bicep Curl
    A2. Overhead Tricep Extension
    A3. Drag Curl
    A4. Tricep Kickbacks
    A5. Hammer Curl

  • 10min Upper Body Burnout

    *Note: Burnout videos have no warmup or cooldown!

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Alternating Wide Grip Row
    A2. Yates Row
    A3. Shoulder Press
    A4. 1 1/2 Bicep Curl
    A5. Tricep Kickbacks

  • 10min Glute Burnout

    *Note: Burnout videos have no warmup or cooldown!

    Equipment Needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Glute Bridge
    A2. Glute Bridge Pulses
    A3. Single Leg Glute Bridge
    A4. Tabletop Hip Extension
    A5. Straight Leg Glute Kickbacks
    A6. Donkey Kick Pulses

  • 12min Spinal Mobility

    No Equipment Needed

  • 15min Upper Body Release

    Equipment Needed:
    - Roller or Yoga Block (optional)

  • 10min Lower Body Stretch

    Stretch your entire lower body with this quick and efficient stretching routine

  • 40min Lower Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Riser

    Workout:
    A1. Lateral Walks
    A2. Deadlifts
    B1. Tempo Front Squats
    B2. Front Foot Elevated Split Squat
    B3. Front Foot Elevated Split Squat Pulses
    C1. Hamstring Slide Outs
    C2. Glute Bridge Pulses

  • 40min Beginner Lower Body

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

    Workout:
    A1. Suitcase Squat
    A2. Toe Elevated RDL
    A3. Alternating Reverse Lunge
    A4. Glute Bridge
    A5. Glute Bridge March

  • 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 2] B2D1 - 60min Lower Body

    BLOCK 2 DAY 1 of STRONGBAND LEVEL 2

    Equipment needed:
    - Band Bar
    - Resistance Bands
    - Slider/towel/socks (anything you can slide on)

    Workout:
    A1. Tempo Back Squat
    A2. Split Stance RDL
    B1. Sumo Squat
    B2. Cossack Squat
    C1. Single Let Glute Bridge
    C2. Glute Bridge
    C3. Glute Bridge Hold with Abduc...

  • [Level 1] B1D2 - 45min Upper Body

    BLOCK 1 - DAY 2 OF STRONGBAND LEVEL 1

    Equipment needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Inchworm
    A2. Modified Eccentric Pushups
    A3. Bear Hold
    B1. Band Pull Aparts
    B2. 1/2 Kneeling Shoulder Press
    B3. Bent Over Row
    C1. Plank to Pike
    C2. Side Plank Hold
    C3. Deadbug with Alternating Heel...

  • [Level 1] B1D1 - 45min Lower Body

    STRONGBAND Level 1 - Block 1 Day 1

    Equipment needed:
    - Band Bar
    - Resistance Bands

    Workout:
    A1. Banded Lateral Walk
    A2. Prisoner Squat
    A3. Banded Glute Bridge
    B1. Romanian Deadlift
    B2. Split Squat
    B3. Standing Crunches
    C1. Fire Hydrants
    C2. Hamstring Curls

  • [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