Rbt 7 Anytime Anywhere Workouts

Copyright © 2013 by Dave Schmitz All Rights Reserved.

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Introduction Dear Fellow Fitness Enthusiasts, Thank you for picking up a copy of my 7 Favorite Workouts. I am confident you will not only enjoy these exercises but also learn a ton from this free workout guide! We all know how hard it is to get workouts in week after week, and we know if we don’t put in the work, we simply won’t get the results. What if I told you I have a workout solution that will allow you to…  Train anywhere you want to  Train anytime you want to  Train at any intensity you want to  Train using any exercise you want  Train flexibility and balance during every workout  Train strength and power without a bunch of heavy equipment  Train agility and speed in an 8 x 12 foot room  Train cardio without a bike or treadmill … and you could do all of this in your own home, at the park, or wherever you want to work out? Well, that is EXACTLY what this free Resistance Band Training Special E-guide is designed to show you. Resistance bands are an amazing workout tool that can challenge your body like no other training tool can. For those who have followed me over the years, this will come as no surprise, but for first timers, you are about to find out just how crazy resistance band training can get as you proceed through these workouts.

The following 7 workouts are some of my favorite workouts I do routinely using only resistance bands. Fortunately, because bands are so portable and provide unlimited versatility, I never have to worry about missing a workout or not having time to work out. I hope that you have the same realization after going through the workouts I provide you in this e-guide. So good luck with the workouts, and make sure you let me know how the training goes.

Get Better with Bands!

Dave “The Band Man” Schmitz

Single Band Workout Recommendations This single band starter workout is a great place to start learning how to work out with a single band. However, you can quickly increase the intensity by upgrading to a stronger band or a more challenging interval. Below, I provide you with 2 different interval formats to use based on your training maturity. You can choose either one, but before you start interval training, make sure you learn the exercises by performing 8 to 10 reps of each one at your own pace. The video will provide you the option to do only 4 exercises or all 6 exercises.

Band Setup •

Attachment-free setup

Recommended Interval Sequence •

30 seconds on / 30 seconds off

Recommended Program Design Perform each exercise once for the desired time (4-6 exercises total) before resting for 1 minute and repeating the same sequence again for 5 total rounds.

30-30 Single Band Workout Template

30

sec

Work Time Set #

30

sec

Rest Time

6

6

Exercises

Sets/Round

Exercises Performed

1

Deadlifts

2

Lateral Walks

3

Bentover Rows

4

Shrugs

5

Pushups

6

Seated Rows

Video Instruction

Recommended Band Package

•

Single Band Package

60

sec

Rest Btw Rounds

5 Total Rounds

Ultimate Upper Body Recommendations Without a doubt, this is the simplest and most versatile upper body attached band workout you will ever do. Go heavy for strength. Go light for speed. Whatever you prefer, you can do with this attached band workout. To optimize this workout, it is recommended to use training handles and attach your bands to either a bar that is securely attached to the wall or a band utility strap attached to a stable structure or door. This provides the counter forces needed to increase shoulder stabilization, which will increase primary muscle recruitment.

Band Setup •

Attached with 1 pair of bands and handles (recommended)

Recommended Interval Sequence •

Intermediate: 30 seconds on / 15 seconds off

•

Advanced: 60 seconds on / 15 seconds off

Recommended Program Design Perform each exercise once for 30 seconds with a 15-second transition between exercises. Rest for 1 minute after completing all 5 exercises and repeat for 5 total rounds. To create a significantly higher difficulty level, change the interval to 60 seconds on / 15 seconds off for each exercise and repeat for 4 total rounds.

30-15 Interval Template

30

sec

Work Time Set #

15

sec

Rest Time

5

5

Exercises

Sets/Rd

60

sec

Rest Btw Rounds

5 Total Rounds

Exercise Performed

1

Horizontal Chest Press

2

Horizontal Row

3

Bent over Press

4

Bicep Curl

5

Triceps Overhead Press

60-15 Interval Template

60

sec

Work Time Set #

15

sec

Rest Time

5

5

Exercises

Sets/Rd

Exercise Performed

1

Horizontal Chest Press

2

Horizontal Row

3

Bent over Press

4

Bicep Curl

5

Triceps Overhead Press

60

sec

Rest Btw Rounds

4 Total Rounds

Video Instruction

Recommended Band Package Women •

Starter Fitness Package

Men •

Economy Fitness Package

Dynamic Core Challenge Recommendations Training your core correctly goes way beyond sit-ups, crunches, and leg raises. In fact, those should not even be an option when it comes to choosing the best exercises to train core stabilization. Training your core to be both a static and dynamic stabilizer is the key to getting 6-pack results as well as a core that functionally does what you need it to do regardless your activity level. The following core workout focuses on stabilization and making sure your core is on board all the time.

Band Setup •

Single band attached or Attachment-free

Recommended Interval Sequence •

45 seconds on / 15 seconds off

Recommended Program Design Perform each exercise for 45 seconds with a 15-second transition between exercises. Rest for 1 minute after completing all 10 exercises, and repeat for 2 total rounds. Since the activation of the core prior to a workout is critical to getting optimal training results, this workout could be used as either a warm-up, using lighter bands, or as an actual workout, using slightly heavier bands. Either way, it will be one of the best static and dynamic core workouts you will ever do.

45-15 Dynamic Core Challenge Template

45

sec

Work Time

15

sec

Rest Time

10

10

Exercises

Sets/Round

60

sec

Rest Btw Rounds

Set #

Exercise Performed

1

Resisted Mt Climber

2

Resisted Lateral Plank Right with Step or hip Drop

3

Resisted Lateral Plank Left with Step or hip Drop

4

Sagittal Overhead Rocking

5

Anti-rotation and Anti-lateral flexion Squats Right

6

Anti-rotation and Anti-lateral flexion Squats Left

7

Split squat Rotations Left

8

Split squat Rotation Right

9

Lateral Rocking (Anti-rotation) Left

10

Lateral Rocking (Anti-rotation) Left

Video Instruction

2 Total Rounds

Recommended Band Package •

Single Band Package

Lower Body Mission Workout Recommendations The resistance band Lower Body Mission workout is exactly that: It will be your mission, should you choose to accept it, to see how many reps and rounds you can do before your lower body says, “NO MORE!” The LB Mission incorporates all the basic lower body movements that adults need to perform with power and strength throughout their lifetime. Using different levels of bands and different velocities, you will be able to accomplish both.

Band Setup •

Attachment-free using a medium-to-heavy band and a Dynamic stabilizer

Recommended Interval Sequence •

45 seconds on / 15 seconds off interval

Recommended Program Design Let’s keep it simple. Perform all 5 exercises for 45 seconds with a 15 second recovery. Once you get the final exercise completed, reverse the exercise sequence and do the last exercise first with no rest between rounds. As a result this will be a 10 exercise round. If you wish to repeat for a second round be my guest.

45-15 Lower Body Mission Template

45

sec

Work Time

Set #

15

sec

Rest Time

0

5

10

Exercises

Sets/Round

sec

Rest Btw Rounds

Exercise Performed

1

Front Squat

2

Left Split Squat

3

Right Split Squat

4

Straight Leg Dead-lifts

5

Dynamic Stabilizer Lateral Hops

Video Instruction

Recommended Band Package •

Medium Single Band Package

+

Dynamic Stabilizer

1 Total Rounds

Crazy Cardio Workout Recommendations Hate to run all the time? Me TOO! That’s why I created this crazy cardio band workout—a low-impact routine that will crank up your heart rate if you go for it. Who needs a treadmill when you have a pair of bands and a link strap? Crazy cardio will also improve your athleticism, which is a series of skills we all need to keep for as long as we can (and which long, slow distance running destroys!).

Band Setup •

Attached pair of linked bands joined using a link strap and attached using a half harness. The half harness will keep the band firmly attached to body.

Recommended Interval Sequence •

50 seconds on / 10 seconds off to maximize your cardiac output

Recommended Program Design Perform each exercise for 50 seconds with a 10-second transition to the next exercise. Work out for a continuous 20 minutes, which will require you to complete all 5 exercises for 4 total rounds

50-10 Crazy Cardio Template

50

sec

Work Time

Set #

10

sec

Rest Time

5

5

Exercises

Sets/Round

60

sec

Rest Btw Rounds

4 Total Rounds

Exercise Performed

1

Band Burpee

2

Running Mountain Climber

3

Jumping Jack Burpee

4

Spiderman Mountain Climber

5

Quick Burst Runs (keep tension low and distance less than 1 yard)

Video Instruction

Recommended Band Packages Men Beginner •

Purple bands

+

Band Utility Strap +

Link Strap

+

Band Utility Strap +

Link Strap

+

Band Utility Strap +

Link Strap

+

Band Utility Strap +

Link Strap

Advanced •

Green Bands

Women Beginner •

Black Bands

Advanced •

Purple bands

Alternating Push–Pull Recommendations The alternating push – pull workout starts to introduce off-set loading along with some anti-rotational influences to your core that are sure to jazz up your band workout. Using the previously shown chest press and squat pull band exercises, I change things up by making the body work in an alternating fashion versus the traditional simultaneous bilateral approach. I also increase stability by making the resting arm hold in a locked out position while the other arm is moving. This workout will not only increase workload, it will also increase core and hip stabilization while crushing your entire upper body. Make sure you have done the previously mentioned upper body workout a few times before challenges yourself with this one.

Band Setup •

Attached pair of similar size bands with a pair of training handles

Recommended Interval Sequence •

40 seconds on 20 seconds off with a 60 second rest between rounds x 4 total rounds

Recommended Program Design You will alternate among all 5 exercises while performing an alternating movement pattern. The key is to make sure the resting arm has to maintain stabilization against a loaded (stretched) band. This will not only increase work load but really improve your core stabilization.

40-20 Alternating Push–Pull Template

40

sec

Work Time

Set #

20

sec

Rest Time

5

5

Exercises

Sets/Round

Exercise Performed

1

Alternating Horizontal Chest Press

2

Alternating Horizontal Row

3

Alternating Bentover Press

4

Alternating Bicep Curl

5

Alternating Triceps Press

Video Instruction

Recommended Band Package •

Total Fitness Package

60

sec

Rest Btw Rounds

4 Total Rounds

The Shoulder Blast Recommendations If you are looking for a tough isolated shoulder workout, this workout is for you. This shoulder blast routine will light up every muscle in your shoulder region and get your core and hips fired up. Don’t be fooled: It may look like it’s all shoulders, but when completed, you will feel total body exhaustion—I promise!

Band Setup •

Attached and attachment-free

Recommended Interval Sequence •

40 seconds on / 20 seconds off sequence

Recommended Program Design Perform all 5 exercises to complete 1 round. Rest for 1 minute, and repeat for a total of 4 rounds. Adjust band tension as needed.

40-20 Shoulder Blast Template

40

sec

Work Time

Set #

20

sec

Rest Time

5

5

Exercises

Sets/Round

Exercise Performed

1

High Pulls

2

Pull Aparts

3

Squat Push Presses

4

Shrugs

5

Front Raises

Video Instruction

Recommended Band Package •

Medium Single Band Package

60

sec

Rest Btw Rounds

4 Total Rounds

Bonus Workout! Biceps–Triceps Finisher Recommendations Great arms are created with high intensity exercises and hitting the muscles from multiple angles. Bands allow you to do this quickly and effectively. Simply put, arm training is AWESOME with bands, and I am confident you will enjoy this multiangle, multi-vector, and high intensity biceps-triceps finisher. Choose your bands wisely, and make sure you control the movement on the eccentric phase to avoid any bicep irritation.

Band Setup •

One band with 1 pair of handles using an attached and attachment-free setup

Recommended Interval Sequence •

20 seconds on / 10 seconds off for 2 exercises per set and 4 total sets. Remember, each set requires completing a biceps and a triceps exercise before moving to the next set. 1 round is completed when you have performed 4 different biceps and triceps super sets.

Recommended Program Design Each superset will require completing a biceps exercise and a triceps exercise before moving to the next set. Complete 4 total sets while performing a different biceps and triceps exercise during each set. Complete the 4-set sequence for 2 total rounds. Make sure to take a 1-minute recovery before completing a second round.

20-10 Biceps-Triceps Super Set Template

20

sec

Work Time

Set 1 2 3 4

10

sec

Rest Time

8

8

Exercises

Sets/Round

Exercise Sequence 1a Incline Curl 1b Incline Triceps Press 2a Horizontal Curl 2b Horizontal Triceps Press 3a Step and Curl 3b Back step Triceps press 4a Standing Biceps Curl 4b Resisted Close Hand Pushup

Video Instruction

60

sec

Rest Btw Rounds

2 Total Rounds

Recommended Band Packages Women •

Orange Micro Bands

+

Training Handles +

Band Utility Strap

Red Small Bands

+

Training Handles

Band Utility Strap

Men •

+

General Band Training Recommendations Please read this before starting to train with Resistance Bands 1. To avoid damaging or possibly tearing your bands, do not repeatedly stretch a single band greater than 1.5 – 2.0 yards. If you wish to be able to train larger amplitude movements, we recommend linking additional bands together. 2. Make sure you attach bands to a round, edge-free and corner-free surface. We recommend some type of metal pipe attached securely onto the wall. This will protect your bands and keep them from tethering due to uneven pressure. 3. To modify strength levels, attaching a band to another band will create greater variability in resistance and smaller starting resistance. 4. Unlinking bands after workouts will eliminate bands being place under a twisted tension for extended periods of time, which can decrease the training life of a band. If you train others, we recommend teaching your clients or athletes to unlink bands after every workout. 5. Store bands in a hanging position when possible. This will increase their lifespan and allow for frequent inspection of bands prior to training. 6. Transport your bands in large Rubbermaid-type bins or tote bags. If bands become wet due to perspiration or being outside, make sure they are allowed to dry thoroughly and are not kept in an enclosed storage area. This can lead to bands discoloring and latex weakening. 7. Avoid links becoming too tight during workouts by setting and monitoring exact training distance. Frequently overstretching bands is usually an indication that you or your clients/athletes are getting stronger. Consider using a stronger band set up if this repeatedly occurs.

8. Do not mix different-sized bands when linking bands together. Hooking a smaller band onto a larger band places substantial tension on the smaller band and can lead to the smaller band tearing. 9. Always mark running distances with tape, cones, or some type of visual marker. This prevents overstretching during running drills. 10. Orange bands are thinner bands intended to be used for core stabilization and for teaching resistance. Once athletes or clients understand how to train in bands, progress them to the next level of band to avoid the orange bands from being overstretched and torn. 11. When performing attachment-free exercises that require individuals to stand on the band and move their feet, make sure they do not grind the band into the weight-bearing surface during training. This will ultimately cause the band to shred and tear. 12. For any additional questions or concerns about resistance bands, this training manual, or anything else, please contact us at: [email protected].

About Dave “The Band Man” Schmitz Dave Schmitz, known to many simply as “The Band Man,” lectures nationally in the fields of physical therapy, fitness, and performance enhancement. His focus is on improving human movement by primarily using a reactive resistance band training approach. Dave is the developer of “Fitness Band Boot Camps” for Fitness Professionals and “Reactive Rehabilitation” for rehab professionals. He also consults with hundreds of high schools and colleges across the country on how to enhance multi-directional speed and strength implementing his “Fast-Fitn-Explosive” resistance band training approach. Dave is the proud founder and developer of www.resistancebandtraining.com, the only website exclusively devoted to flat, continuously looped resistance band training, conditioning, and rehabilitation. “The Band Man” also is the developer of the first ever RBT Certification, which is specifically designed for coaches and Fitness Professionals. Additionally, Dave is the Owner and Founder of PERFORMAX Performance Training, LLC, a company designed to provide high-quality adult fitness training (GtownBootcamps.com) and performance enhancement training for athletes (GtownFast-n-Fit.com). A Board-Certified Physical Therapist with emphasis in Orthopedics through the University of Wisconsin-LaCrosse (1986), Dave is also a Certified Strength and Conditioning specialist with the National Strength and Conditioning Association (1993), a Performance Enhancement Specialist with the National Academy of Sports Medicine (1993), and a Certified Youth Conditioning Specialist through the International Youth Conditioning Association (2000). Currently, Dave practices physical therapy in Wisconsin, serving as Staff Physical Therapist at Body Renovation PT in Grafton, Wisconsin. He is also the Assistant Strength and Conditioning Coach at Germantown High School.