Perform each move for 30 seconds of work with 15 seconds of rest between moves:

1. Band Diagonal Chops- Left
2. Band Diagonal Chops- Right
3. Mini-Band Walks + Jump- Linear
4. Kettlebell Bottoms-Up Side Plank- Left
5. Kettlebell Bottoms-Up Side Plank- Right
6. Mini-Band Walks + Jump- Late...

Workout 2 – Mini-Band & Low Box

Perform each move for 2 minutes of work with 30 seconds of rest between moves:

Lateral Hip-Walk Complex (60 seconds each)
Dead Bug/Mountain Climber Complex (60 seconds each)
Quick Step Low Box Complex (60 seconds each)
Pushup/Bear Row Complex (60 seconds e...

Perform each move for 30 seconds of work with 15 seconds of rest between moves:

1. Kettlebell Mini-Band 1-Leg Hip-Hinge- Left
2. Kettlebell Mini-Band 1-Leg Hip-Hinge- Right
3. Band 1-Arm Overhead Press- Left
4. Band 1-Arm Overhead Press- Right
5. Band 1-Arm Bent-Over Row- Left
6. Band 1-A...

Perform each move for 60 seconds of work with 20 seconds of rest between moves:

1. 1-Arm Banded Press- Left
2. 1-Arm Banded Press- Right
3. 1-Arm Banded Row- Left
4. 1-Arm Banded Row- Right
5. Banded Push-Back Split Squat- Left
6. Banded Push-Back Split Squat- Right

That’s 1 round. Per...

This killer total body core workout only requires a single resistance band anchored to a door, pole, power rack or any other smooth and stable unit at about knee to waist-level. You can get the bands and anchoring solutions we recommend at GardenOfGainz.com. The shoulders, glutes, and abs are the...

This is a band version of Workout 2. The big bands will both provide resistance on the punches and create a unique recoil effect that will increase the turnover on your punches. The mini-band will improve your stance and footwork and absolutely smoke your hips. If you’re concerned about chaffing,...

WORKOUT 5 uses a pair of dumbbells and a single resistance band. Besides the split squats which combine bells & bands in the same set, you'll first perform each move with dumbbells, rest 20 seconds, and then perform that same move again with bands. Following a dead-weight exercise with a band mov...

WORKOUT 3 – Resistance Bands

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

Band Pushup to Mountain Climber
Band ISO Bulgarian Hip-Hinge Pull-Aparts – Left Leg
Band ISO Bulgarian Hip-Hinge Pull-Aparts – Right Leg
Band Bulgarian Split Squats Thrusters – Le...

WORKOUT 4 – Mini-Bands

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

Mini-Band ISO Glute Bridge Abductions – Above / Below Knee
Mini-Band Dead Bugs – Around Feet
Mini-Band Hinged Drop Squats – Above / Below Knee
Mini-Band Mountain Climbers – Around Feet
...

Workout #5 – Mini-Band Complex (Band Around Wrists)

Perform each move for 30 seconds with little to no rest between moves:


1. Bear Walkouts
2. Pushup Walkouts
3. Squat ISO
4. Linear Plank Walk
5. Bent-Over Rows
6. Lateral Plank Walk
7. Overhead Split Squats – Left
8. Overhead Split...

Perform each move for 20 seconds of work with 10 seconds of rest between moves:

1. Hammer Curls
2. Overhead Presses
3. Split Rows- Left Leg
4. Split Rows- Right Leg
5. X-Band Split Squat- Left Leg
6. X-Band Split Squat- Right Leg
7. Band Pushups
8. Band Mountain Climbers

That’s 1 rou...

Workout #2 – Mini-Band Complex (Band Above Knees)

Perform each move for 30 seconds with little to no rest between moves:


1. Glute Bridge ISO
2. Glute-Ham Walkouts
3. Linear Bear Crawl
4. Lateral Bear Crawl
5. In-And-Out Squats
6. Rotational Bear Crawl – Clockwise
7. Rotational Bear C...

Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

Round 1: Strength Combos Stack

Alternating Lateral Lunge to Row @ 90 seconds
Alternating Reverse Lunge to Row @ 90 seconds

Round 2: Shadow Boxing Combo*

Band Jab Body- Cross Head Com...

Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

Round 1: Strength Stack

Band Bulgarian Rows- Left Arm, Right Leg @ 90 seconds
Bodyweight Bulgarian Split Squats- Right Leg @ 90 seconds

Round 2: Shadow Boxing Combo*

Band 1-2 Combos ...

Alternate between 30 seconds of work and 30 seconds of rest for each move:

Stationary Running
Leaning Vertical Jumps
Shuffle Left
Shuffle Right
Backpedal Left
Backpedal Right

That’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.

- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round

- Grab a single band, ideally with 2-3 levels of resistance to mix between

- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)

ROUND 1: BSS ISO Pull-Aparts Ladder

RO...

- Alternate between 60 seconds of work and 30 seconds of rest on each leg before moving on to the next round

- Anchor a single band to a door, wall, pole, or power rack, ideally with 2-3 levels of resistance to mix between

- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)

...

BANDS BURNER COUNTDOWN INTERVALS

WOW January 2020 Week 2: https://tdbj.me/Jan2020wk2
Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule

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