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Bootcamp Band Training Workout - 3rd September 2010

 

Every Friday at G’Town BootCamp I try to create a workout where if you want to go for it you definitely can.

This morning’s workout was exactly that.  Tough for those that got after it and still doable by those that held back a bit.  We named this the OMG (OH MY GOD) workout.

The Set up

I had each person get 4 bands, Orange, Red, Black, Purple (essentially my Small Single Band Training Workout Package).  That set-up took about 2 minutes to happen which was a good thing at 5:30am

The Workout Design

Using the 45-15 RBT Exclusive Sound Track we performed 10 exercises with a 2 minute rest after each round.

The Bootcamp Workout

Round 1 – This was a warm up round so we only used the orange Micro Band for activation and lengthening

Exercises

1.        Squat push

2.        Straight leg Dead lift

3.        Lateral lunge Pull a parts

4.        High pull

5.        Squat Press

6.        Lateral Walking

7.        Bent over row

8.        Front Pillar

9.        Side Pillar Right with a single arm push

10.        Side Pillar left with a single arm push

Round 2 – Go with heaviest band possible, goal is 15 to 20 reps each exercise.  More than 20 reps go up on next round

1.        Front Squat

2.        Push up

3.        Bent over row

4.        Split Squat Right

5.        Split Squat Left

6.        Push Press

7.        High Pull

8.        Hammer Curl

9.        Tricep overhead press

10.        Stationary running without the band

Round 3 – Go for it…Beef up the band strength by adding in the orange or red band to everything (The band tension I trained in is to the right of the exercise if you’re interested). Goal 12-15 reps

1.        Front Squat – Purple Orange

2.        Push up –  Red

3.        Bent over row – Purple Orange

4.        Split Squat Right – Purple Red

5.        Split Squat Left – Purple Red

6.        Push Press – Purple Orange

7.        High Pull – Purple Orange

8.        Hammer Curl – Purple Red

9.        Tricep overhead press – Purple Orange

10.        Stationary  Step over Using a lateral step or a crossover step

Thanks and have a great Holiday weekend.

Getting BETTER with BANDS!!

 

Dave

 

PS… Let me know by completing the comment section below if these band training workout ideas are helpful or if you need more clarification on specific exercises.   


Band Training Workout

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10 Responses to «Bootcamp Band Training Workout»


  1. September 03, 2010 at 12:14 pm, Benson said:

    Yo Dave, this most definitely is an OMGee workout. Wow. I’ll look to give it a go in the next day or two.


  2. September 03, 2010 at 12:46 pm, Dana said:

    Thanks.

    I know what most of the exercises look like, but some I don’t. Do you have them on video that you can post please? That’s always SO helpful!


  3. September 03, 2010 at 2:26 pm, DC said:

    Can’t wait to try these out. I agree with Dana Though I know what most of these are. Do you have them on Video? You tube?

    Thanks


  4. September 03, 2010 at 5:24 pm, Polentone said:

    Agreed with the other comments..I know what most exercises are but seeing them quickly on video would really help. I also trust that the goal is to be explosive and go for speed on these correct?


  5. September 03, 2010 at 6:34 pm, Deb said:

    I am not too sure how the squat exercise’s are performed with the bands. Also, is the Push Press like the chest press’s? Please clarify.

    Thank you


  6. September 03, 2010 at 9:03 pm, Nate said:

    Dave-
    Just started using the bands in my training classes last week and smoked some Marines in a workout with them. I am new to the bands, so any visuals would be a great help. And don’t worry, I will be buying some more and I am trying to turn some of my friends onto them as well.

    Thanks!


  7. September 04, 2010 at 7:03 am, Andre said:

    Looks like a good one Dave. Liking at this OMG workout i see why you would use the first round as a warm up with the orange band. Im getting at it after my last camp today. Thinking of making it the holiday weekend workout. Thanks again Dave. Have a great weekend.


  8. September 04, 2010 at 4:25 pm, craig kinsey said:

    Looks like a great workout. I have bought your manuals and watched a lot of your videos so know quite a few of the exercises off the top of my head. It would be useful though if you posted a link to the video of each exercise, or if the exercise name itself was actually a link to a video of the exercise so I could just click right on it if I cant remember the exact technique (as i know you have videos for most of your movements on your youtube page). Hope that makes sense, let me know if not! Great work again Dave,

    Craig


  9. September 06, 2010 at 5:24 pm, admin said:

    Thanks Craig,

    We are going to start working towards that.

    Dave


  10. September 06, 2010 at 5:25 pm, admin said:

    It can be and yes we will work at getting video out

    Thank you for comments.

    Dave

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