Indoor Training Ideas That Keep Workouts Fresh and Fun

Posted · 3 Comments
RBT Band Training

Indoor Training Ideas Come Easy with RBT

Do you dread having to start training indoors more due to weather?

I am.

It’s just so much more energizing to be able to throw on a pair of shorts and a tee-shirt vs. bundling up to go to the gym where it’s going to be crowded, stuffy and no Vitamin D.

Well, I can’t help you with the Vitamin D but I can provide you with tons of ideas on how to use Resistance Band Training at home. This will help eliminate having to go to the gym and going out in the cold while making your training fun, fresh and as challenging as you want to make it.

Indoor Training Ideas Anyone Can Implement

1. Short Burst Cardio Training

Who needs a treadmill?? Link two bands together and hook them to a bar or a door using a bus. Then, set up a couple of cones or floor markers. For 30 seconds, work on simple 3-step shuffle runs, then rest for 30 seconds between runscomplete 12 to 15 sets. Increase work time or decrease rest time as your fitness level improves.

See the video below on how to get started with band shuffling.

2. Burn Calories While Improving Agility and Balance

One of the most convenient ways to train agility and balance is using the 13-inch dynamic stabilizer. It takes minimal space and it trains what most people lose when they can’t get outside to train on their feet as much…hip stability.

Below are some great indoor training ideas using a 13-inch band.

3. Get Out of the Same Old Plane of Motion

Start training your body to move in different directions both with your strength program and with doing some 1-step movements. Not only will you find yourself working a lot harder than you thought, but it will really get your body ready to perform next spring when you step back outside.

Here is a way to get strength and speed combined into one workout – Speed Strength Training

4. Train Core and Strength Simultaneously

Going indoors means losing the unlimited space that comes with being outside. However, it also typically means you do a lot more cardio-based training vs. strength training, especially as it relates to developing your core.

I like to bring in more core-based strength training during my indoor training months. I specifically like doing this using off-set loading and horizontal vectors, something resistance band training can easily be setup to do. This simple training technique will provide you with several indoor training ideas.

This will get your brain heated up to do some off-set core training – Band Strength Training

5. Band Training with a Common at Home Accessory

Towels are a great band training accessory that everyone has. What makes a towel one of those awesome indoor training ideas? You can add to your resistance band training without worrying about damaging your bands or losing your grip.

Learn more about using this common item during training – Towel Band Training Options

Three Requirements Needed for Indoor Training Success

What are the 3 requirements needed to make sure these indoor training ideas actually work??

  1. Your patience and perseverance
  2. Quantum bands == >  Shop HERE
  3. Gradual increase in effort as movement skills improve








Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

3 Responses to "Indoor Training Ideas That Keep Workouts Fresh and Fun"
  1. Alex Katsanos says:

    Great stuff Dave! You are so innovative…we really appreciate it! That dynamic stabilizer is deceptively tough! Doubling up the dynamic stabilizer? I hope I can do that one day!

  2. Melissa says:

    This is the best article! I do find gripping the bands can be uncomfortable and this is such an easy fix for that. Seriously great.

  3. admin says:

    Melissa and Alex

    Thank you for the feedback and for taking the time to watch and read the blog.


Leave a Reply

Your email address will not be published. Required fields are marked *


Pin It on Pinterest