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35min Upper Body 1
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Inchworm
A2. Wide Grip Bent Over Row
B1. Supinated Cable Row
B2. Upright Row
C1. 1.5 rep Barbell Bicep Curl
C2. Single Arm Military Press -
35min Chest & Arms
Equipment Needed:
- The Band Bar
- Resistance BandsWorkout:
A1. Floor Press
A2. Tricep Pushup
A3. Bear Hold
B1. Z Press
B2. Hammer Curl
B3. Front Raise
C1. Bicep Curls -
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 -
48min Arms & Core
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Z Press
A2. Kneeling High Bicep Curls
A3. Tricep Kickbacks
B1. Single Arm Standing Shoulder Press with Oblique Crunch
B2. Cable Bicep Curls
B3. Reverse Crunches
C1. Single Arm Reverse Grip Tricep Extension
C2. Banded Plan... -
45min Push 1
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Standing Chest Press
A2. Chest Press to Reverse Fly
A3. Tricep Kickbacks
B1. Z Press
B2. Kneeling Vertical Svend Press
B3. Lateral Raise
C1. Band Assisted Explosive Pushups
C2. Kneeling Tricep Extension -
45min Intermediate Upper Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Bench
- Door AnchorWorkout:
A1. Bench Press
A2. Seated Shoulder Press
A3. Tricep Dip
B1. Seated Underhand Low Row
B2. Seated Upright Row
B3. Chest Supported Rear Delt Raises
C1. Kneeling Straight Arm Pulldown
C2. Kneeling Crunches -
40min Beginner Upper Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Bench/Elevated Surface
- Door AnchorWorkout:
A1. Incline Pushups
A2. Standing Shoulder Press
A3. Bicep Curls
A4. Upright Row
B1. 1/2 Kneeling Single Arm Row
B2. 1/2 Kneeling Pallof Press -
45min Back Workout
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Band Pull Aparts
A2. Deadlift
B1. Lat Pulldown Single Side Emphasis
B2. 1/2 Kneeling High Bar Row
C1. Seated Wide Grip Row
C2. Bent Over Rear Delt Raise
D1. Face Pull
D2. Face Pull ISO Hold -
50min Intermediate Upper Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Wide Grip Lat Pulldown
A2. Close Grip Underhand Lat Pulldown
B1. Seated Band Pullaparts
B2. Standing Chest Press
C1. Underhand Grip Bent Over Row
C2. Cable Bicep Curl
D1. Standing Lateral Raise
D2. Forearm Plank -
40min Back & Biceps
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Single Arm Lat Pulldown
A2. Kneeling Straight Arm Pulldown
A3. Hammer Curls
B1. Seated Cable Row
C1. Yates Cable Row
C2. Cable Bicep Curls
C3. Cable Bicep ISO Hold -
[Level 2] B2D2 - 50min Upper Body
BLOCK 2 DAY 2 of STRONGBAND LEVEL 2
Equipment needed:
- Band Bar
- Door Anchor
- Bench/ChairWorkout:
A1. Band Pull Aparts
A2. Include Pushups
A3. Seated Shoulder Press
B1. Single Arm Kneeling Row
B2. Kneeling Straight Arm Pulldown
B3. Tricep Pushdowns
C1. Bicep 21's
C2. Plank -
30min Bis, Tris & Shoulders
Playlist:
https://open.spotify.com/playlist/3JiWnSpkceBlD8FAL6kvS8?si=65bf98adf33548efEquipment needed:
- Band Bar
- Resistance BandsWorkout:
A1. Wide Grip Bicep Curls
A2. Upright Row
A3. Shoulder Press Pulses
A4. Tricep Extensions
A5. Hammer Curls -
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 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] B2D2 - 50min Upper Body
BLOCK 2 DAY 2 of STRONGBAND Level 1
Equipment needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Bench/StepperWorkout:
A1. Incline Pushup
A2. Z-Press
A3. Standing Rotational Chest Press
B1. Single Arm Kneeling Row
B2. Lying Bar Pullover
B3. Tricep Kickbacks
C1. Sit Up with Band
C2. Russian... -
[Level 2] B1D2 - 50min Upper Body
BLOCK 2 DAY 2 of STRONGBAND Level 2
Equipment needed:
- Band Bar
- Resistance BandsWorkout:
A1. Inchworm
A2. Eccentric Pushups
A3. Bear Hold with Shoulder Taps
B1. Upright Row
B2. 1/2 Kneeling Shoulder Press
B3. Bent Over Row
C1. Plank to Pike
C2. Side Plank with Hip Dips
C3. Deadbug with Heel...