WP_Post Object ( [ID] => 33073 [post_author] => 4 [post_date] => 2019-05-13 20:31:57 [post_date_gmt] => 2019-05-13 20:31:57 [post_content] =>

It's easy to understand why bands are the perfect RBT-to-GO training tool.

Bands provide light weight portability, unlimited exercise options and a high amount of easy transportable resistance. However, all of this is only possible if you understand how to set up bands to be used. Understanding seamless band set-ups for specific exercise options eliminates frustration, bands irritating your body and potential injury while allowing you to have a free flowing workout anywhere. That said I am going to take you through 10 set-ups using your Travel Fit Kit and the RBT-to-Go Band Package so you can knockout endless workouts every time you travel.

10 RBT-to-Go One Band Set-Ups

These RBT-to-Go band set-ups will provide you with 100's of exercises to attack you entire body.

1. Looping Around Both Feet

Used to do:

• Dead-lifts
• Straight Leg Dead-lifts
• Single Arm Rows
• Seat Rows

2. Simple Pushing Set-Up

Used to do:

• Planks
• Mt. Climbers
• Push Up Variations
• Punching Variations
• Standing Squat Pushes

3. Advance Pushing Set-Up

4. Standing on Band with 2 Feet Parallel

Used to do:

• Rack Squats
• Push Press
• High Pull
• Hammer Curls

5. Standing on Band with 1 Foot Staggered

Used to do:

• Incline Chest Press
• Military Press
• Pull a Part
• Single Arm Rambo Press
• All Split Squats
• Reverse Lunges

6. Small Band Looped into a Larger Band

Used to do:

• All Upper Body Vector Exercises

7. Half Crossover Set-Up

Used to do:

• Split Squats
• Reverse Lunges
• Elevated Split Squats
• Contrasting in Free Weight with above exercises

8. Single Foot Single Hand Set-Up

Used to do:

• Single Arm Upper Body Pressing

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All exercises are in The Band Gym Exercise Vault

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9. Single Attached Band Set-Up

Used to do:

• Single Arm Vector Exercises
• Vector Lunges
• Vector Split Squats
• Vector Reverse Lunges
• Core Reaction

10. Adjustable Cable Column

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Everything YOU Need to Train when YOU TRAVEL

  [post_title] => 10 Unique RBT-To-Go Band Set-Ups [post_excerpt] => Perform these 10 band set-ups using the Travel Fit Kit and Gym-to-Go Band Package so you can knockout endless workouts every time you travel. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-key-gym-to-go-band-set-ups [to_ping] => [pinged] => [post_modified] => 2020-12-14 19:46:58 [post_modified_gmt] => 2020-12-14 19:46:58 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=33073 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 33073Array ( [0] => 1290 [1] => 1288 )

WP_Post Object ( [ID] => 32827 [post_author] => 4 [post_date] => 2019-04-25 20:20:04 [post_date_gmt] => 2019-04-25 20:20:04 [post_content] =>

This Upper Body Strength Workout is perfect when time is in demand.

It's also perfect when you want to knock out a workout that hits both strength and metabolic conditioning.

Upper Body Strength Workout

Alternate through all 5 exercises performing each one for 30-seconds on, 15-seconds off. That will be one round. Complete 5 total rounds for a 25-minute workout. Rest between rounds if needed.

Exercises

1. Squat Row
2. Chest Press
3. Bent-Over Press
4. Curl
5. Triceps Press

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Attention Moms...And Dads

Make training anywhere, anytime easy by creating Your Own Home Band Gym. Then let Dave provide you with all the workouts and programs to get you looking, feeling and moving your best.

LEARN MORE

[post_title] => Upper Body Strength Workout For Busy Mom's [post_excerpt] => This Upper Body Strength Workout is perfect when time is in demand and when you need a workout that hits both strength and metabolic conditioning. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => upper-body-strength-workout-for-busy-moms [to_ping] => [pinged] => [post_modified] => 2019-04-29 01:32:20 [post_modified_gmt] => 2019-04-29 01:32:20 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=32827 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 32827Array ( [0] => 1288 )

WP_Post Object ( [ID] => 32771 [post_author] => 4 [post_date] => 2019-04-22 21:28:08 [post_date_gmt] => 2019-04-22 21:28:08 [post_content] =>

This Thunder Band Workout Finisher will allow you to hit the entire body in 6 minutes.

However, if you want more than a 6-minute workout, I will provide you with two other ways to set up this workout.

Thunder Band Workout Finisher Suggestions

1. Follow along with me 20-seconds on / 10-seconds rest for 12 exercises (That is 1 round)
2. Perform this 12 exercise sequence 3 times with a 1-minute rest between rounds (20-min workout)
3. Perform each movement for 4 continuous sets before moving to the next exercise (24-min workout)

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Pick Up Your Own Thunder Band

Get Yours HERE

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Want Dave to build programs and workouts for you every week for 1 year?

Consider joining the Band Gym for $97/year. That's coaching for less than $2/week.

Take a Band Gym Tour

  [post_title] => Thunder Band Workout Finisher [post_excerpt] => Thunder Band Workout Finisher will allow you to hit the entire body in 6 minutes. However, if you want more, here are two other ways to set up this workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => thunder-band-workout-finisher [to_ping] => [pinged] => [post_modified] => 2019-04-27 19:34:06 [post_modified_gmt] => 2019-04-27 19:34:06 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=32771 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 32771Array ( [0] => 1288 )

WP_Post Object ( [ID] => 32494 [post_author] => 4 [post_date] => 2019-04-17 20:15:28 [post_date_gmt] => 2019-04-17 20:15:28 [post_content] =>

Now that you've purchased your Quantum Band Package, here are 6 steps you can follow to start working out with RBT

6 Steps to Getting Started with Resistance Band Training

1. Choose and master your first workout

Pick 6 exercises you can perform with your band package and master these 6 exercises. Don't worry about how many reps or sets. Choose a band resistance that allows you to easily perform each exercise.

Here are 12 attachment free exercises to consider

2. Fill out the RBT workout template

Once you have mastered these 6 exercises, right click and save this workout template to your computer. Fill in the 6 exercises on the template, and you have your first RBT workout.

Download Workout Template

3. Perform your first workout 3 times over 6 days

It's now time to start making your body stronger by performing your first workout 3 times over a 6 day period.

4. Create and master your second workout

Now lets create your second workout by learning 6 new exercises. Master these 6 exercises like you did the previous. I would recommend doing your first workout every 2 days. Use the off day or the next workout day as time to practice the new exercises.

Here are 10 attached band exercises to consider

5. Add your second workout to the RBT workout template

Put these 6 exercises in the same workout template to create a second workout.

6. Perform each workout twice a week

Once you have both workouts going, take 2 weeks and alternate between the 2 workouts. Perform each workout at least twice throughout a week.

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Prefer to have Dave build programs and workouts for you every week for 1 year?

Consider joining the Band Gym for $97/year. That's coaching for less than $2/week.

Take a Band Gym Tour

[post_title] => 6 Steps to Getting Started with Resistance Band Training [post_excerpt] => Wondering what to do after you've purchased your Quantum Bands Package? Here are 6 steps to getting started with resistance band training. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 6-steps-to-getting-started-with-resistance-band-training [to_ping] => [pinged] => [post_modified] => 2020-03-28 16:32:51 [post_modified_gmt] => 2020-03-28 16:32:51 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=32494 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 32494Array ( [0] => 1290 [1] => 1288 )

WP_Post Object ( [ID] => 32313 [post_author] => 4 [post_date] => 2019-03-19 13:42:44 [post_date_gmt] => 2019-03-19 13:42:44 [post_content] =>

No time for 2-hour bodybuilding workouts that beat up your body??

Start training any specific body part or movement pattern using Express Band Complex Workouts.

Here is What's AWESOME about Express Band Complex Workouts

• They are Super Time Efficient, yet can provide unlimited intensity if you want it.
• You won't have to do boring, fat burning cardio pre or post strength workouts.
• They create an awesome muscle pump, which leads to you feeling and seeing quick muscle definition.
• You are pushed mentally and physically, which provides you with that great post workout high.
• They eliminate the opportunity to rest during transition time, which is where most people mess up and not get the results they are looking for.
• They don't require heavy resistance unless you want that option which bands conveniently provide. 
• You can train in multiple planes on the fly.
• The exercise options are endless regardless of the body part you are training.

Here’s How Express Band Workouts Create Serious Muscle Definition

• Choose a Body Region: Back, Chest, Shoulders, Arms, Legs, Butt, or Core
• Pick a Band Setup: Pair of Bands Attachment or Small Band Looped into a Big Band seem to be the best  
• Choose How Many Reps Per Set: I prefer 10 reps per set or 30-second continuous intervals
• Pick Your Workout Time Per Body Part: I like 10 minutes or 20-10 rep sets
• Choose Your Exercises: I like 5 to 6 with one being a unilateral version

Here are Keys to Successful Express Band Complex Workouts

Examples of Express Band Complex Workouts

Chest

Back

Shoulders

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Get More Express Band Complexes at The Band Gym

Take A BAND GYM VIRTUAL TOUR

  [post_title] => Express Band Complex Workouts [post_excerpt] => No time for 2-hour bodybuilding workouts that beat up your body? Start training any specific body part or movement pattern using Express Band Complex Workouts. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => express-band-complex-workouts [to_ping] => [pinged] => [post_modified] => 2019-03-22 14:02:30 [post_modified_gmt] => 2019-03-22 14:02:30 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=32313 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 32313Array ( [0] => 1288 )

WP_Post Object ( [ID] => 31408 [post_author] => 4 [post_date] => 2019-01-24 12:52:40 [post_date_gmt] => 2019-01-24 12:52:40 [post_content] => For active aging adults, who love to workout with weights, contrast band training is the easiest and most joint friendly way to keep weight lifting a part of your weekly workout routine without beating up and aging your body.

Why Contrast Band Training?

• Less free weight resistance required
• Less load on your spine and peripheral joints
• Allows you to train in different movement patterns
• Allows you to apply resistance in different directions besides vertically
• Applies resistance through the entire range of motion
• Allows you to change up repetition speed
• Helps improve end range joint stability and injury prevention
• Makes lifting weights more portable due to less weight needed

“Stop Beating Up Your Body Lifting Weights Only ... Contrast Band Train and Start Feeling, Moving and Looking Your BEST”

4 Ways to Program in Contrast Band Training

1. Alternating between band resistance and free weight resistance

The easiest way to contrast band train is by alternating between a band resistance exercise and a free weight resistance exercise that trains similar muscles or movements. An example of this would be Kneeling DB Shoulder Press followed by Kneeling Band Press. This can be done several ways but my recommendation for the active aging adult is to do 3 to 4 sets of band presses followed by 3 to 4 sets of dumbbell presses. Doing the band resisted exercise first activates the stabilizing muscle better and creates a safer warm-up effect. This makes it easier on the joints when free weight training is initiated.

Contrast Band Training - Shoulder Press Example

2. Combine free weight resistance with band resistance simultaneously (Dave's Favorite Option)

To me this is one of the most effective ways to contrast band train. However, it may require more set up and a higher level of strength training skill. Typically the setup involves attaching bands to the actual free weight exercise. For example, attaching bands to the barbell when doing squats or bench presses. However, it could also entail attaching the band resistance to the body and then performing the free weight resisted movement. For example, using the crossover band setup with squatting. Regardless which approach is applied, the ability to work against both types of resistance simultaneously is the goal.

3. Do primary strength exercise with free weight resistance followed by auxiliary exercises with band resistance

The #1 goal behind contrast band training as an active aging adult is to stimulate the nervous system using different types of resistance. Therefore, simulating the same movements with band and free weights is not necessary. Another effective way to contrast train is to perform the primary strength building movement with free weight resistance. Then apply band resistance while performing the auxiliary strength movements.  For example, body weight pull ups followed by a band high attached pulling circuit. The primary pulling muscles are stimulated by the free weight resistance and then stimulated in different planes of movement by band resistance.

4. Do a movement or muscle specific primer workout with band resistance and then a strength specific workout with free weight resistance

Band resistance is obviously more joint friendly than free weight resistance. This is why I will often contrast the two by performing a "primer workout" that is synergistic with the movement or muscles I plan to train that day. A good example of this is my regular overhead pressing and pulling day that includes some type of free weight overhead press or pulling movement. On these days, I will always incorporate a 30 on, 15 off interval band circuit that includes the following exercises:

Primer Workout Ideas

<hr/ >

Best Place to Learn and Be Coached By "The Band Man" on Exactly How to Contrast Band Train

Learn More and Join The Band Gym

[post_title] => Contrast Band Training - 4 Easy Ways to Program it Into Your Workouts [post_excerpt] => For active aging adults, who love to workout with weights, contrast band training is the easiest and most joint friendly way to keep weight lifting into your weekly workout routine without beating up and aging your body. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => contrast-band-training-4-easy-ways-to-program-it-into-your-workouts [to_ping] => [pinged] => [post_modified] => 2019-12-13 19:36:39 [post_modified_gmt] => 2019-12-13 19:36:39 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=31408 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 31408Array ( [0] => 1775 [1] => 1290 [2] => 1288 )

WP_Post Object ( [ID] => 31394 [post_author] => 4 [post_date] => 2019-01-21 14:30:01 [post_date_gmt] => 2019-01-21 14:30:01 [post_content] => Resistance Band Training is perfect for senior fitness enthusiasts for several reasons. However, without a proven Senior Band Training Blueprint to follow, it's difficult to develop early training success.

Why Train with Bands as a Senior Fitness Enthusiast?

1. A band's light weight portability makes it easy to strength train, anywhere. Therefore, exercising at home, versus having to go to a gym, becomes a very achievable option. 2. The ability to attach a band and perform exercises against a horizontally directed resistance is going to be more joint friendly. This is because it eliminates having to load the spine, knees and hips with vertical compressive forces that come with lifting weights. As a result, strength training with bands using horizontal forces becomes a more sustainable exercise option. 3. Senior band training provides active aging adults with the ability to apply resistance to "real world" movements like forward walking, side walking, step-ups and even controlled stationary running. Maintaining optimal strength, balance and coordination with these movements is key to maintaining a high level of "real world" movement control as the body ages. 4. A single resistance band has a resistance variability of 30 to 40 lbs. If the bands are linked together this resistance variability increases to over 60 lbs of variability. With this level of resistance variability it allows seniors to safely exercise with an optimal level of resistance regardless of the exercise. 5. Lastly a band is soft. Therefore, there is no concern with dropping a weight or having to hold a weight for an extended period of time. This can be an obstacle to achieving a good workout for a senior fitness enthusiast.

Where to Start???

Best Set-Ups There are two band set-ups that I find are the most senior friendly when it comes to learning how to safely train with bands. Linked Up Band System Small Band Looped into Larger Band Both of these set-ups increase the length of the band training system. This in turn increases resistance variability as discussed above. As a result, these set-ups make it easier to exercise with a safe and optimal level of resistance. This is not going to place the body at risk of injury if resistance becomes too great with fatigue.

Best Senior Friendly Band Exercises

In training 100's of active aging adults over the years, I have identified the best 14 attached band exercises to implement first when starting a senior band training program.

• Assisted or Unassisted Single Arm Chest Press
• Attached Pull a Part
• Assisted or Unassisted Single Arm Squat Rows
• Assisted Single Arm Bent-Over Press
• Overhead Towel Triceps Press
• Bicep Curl
• Resisted Marching
• Rhythmical Reaching
• BAR Assisted 13" Band Squats
• Assisted or Unassisted Horizontal Split Squat
• Elevated Mt Climber
• Elevated Burpee
• Resisted Side Walking
• Wall Assisted or Unassisted Step Up

Modifications that Make Senior Band Training Easier and Safer

The key to senior band training is making sure you can perform a full range of motion with each exercise. To do this you will need to have a high level of balance and core stabilization. Here are 5 ways to modify an exercise to ensure balance, core stabilization and full range of motion are at optimal levels.

• Decrease the speed of a repetition which will decrease need stabilization demand
• Create a 3rd point of contact with the free hand to increase base of support
• Decrease amplitude of movement under tension which makes staying balanced easier
• Decrease band starting resistance since lower resistance requires less core stabilization
• Increase length of band training system to increase resistance variability which helps optimize resistance used

Any band exercise can be modified to fit any level of senior fitness. The key is to successfully master each exercise or movement first using a band resistance. That ensures balance and full range of motion is able to be optimally maintained. Applying this plan, senior band training will be successful.

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Attention ... Want to Get Complete Workouts, Programs and Exercise Instructions??

The Band Gym is the only online community exclusively dedicated to training with resistance bands. Any active aging adult, including seniors, can access online workouts, programs and coaching from Dave Schmitz to assist them with learning the safest and most effective ways to get better with bands.

Learn More and Register for 30 Days Risk Free 

 

[post_title] => Senior Band Training Blueprint [post_excerpt] => Resistance Band Training is perfect for senior fitness enthusiasts for several reasons. However, without a proven Senior Band Training Blueprint to follow, it's difficult to develop early training success. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => senior-band-training-blueprint [to_ping] => [pinged] => [post_modified] => 2019-01-26 14:01:09 [post_modified_gmt] => 2019-01-26 14:01:09 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=31394 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 31394Array ( [0] => 1290 [1] => 1288 )