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37min Glutes Focused 2
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
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 BandsWorkout:
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 BandsWorkout:
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 2
Equipment Needed:
- The Band Bar
- Resistance Bands
- ChairWorkout:
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 BarWorkout:
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 BarWorkout:
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 2
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
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 BandsWorkout:
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 BandsWorkout:
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 BandsWorkout:
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
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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
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40min Lower Body 1
Equipment Needed:
- Band Bar
- Resistance Bands
- RiserWorkout:
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 1
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 Focused 1
30min Quickie Glutes
Equipment needed:
- Band Bar
- Resistance BandsWorkout:
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 BandsWorkout:
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 BandsWorkout:
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 BandsWorkout:
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 BandWorkout:
A1. Bum Kicks
A2. Lateral Hops
A3. Thrusters
A4. Loaded Beast to Plank
A5. Cross Body Mountain Climbers -
[Level 1] B2D3 - 60min Full Body
BLOCK 2 DAY 3 of STRONGBAND Level 1
Equipment needed:
- Band Bar
- Resistance BandsWorkout:
A1. Thrusters
A2. Sumo Squat Pulses
A3. Single Arm Lateral Raise
A4. Reverse Lunge
B1. Slider Lateral Lunge
B2. Yates Row
B3. Tricep Extension
B4. Clamshells
B5. Swimmers