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Crunch20 Attached “Follow Along” Workouts


Get Instant Access to 10-20 Minute Follow Along “Attached Band” Workouts with “The Band Man” Dave Schmitz as your coach and training partner.

This program is included in a Band Gym Membership. Learn More.



The Crunch20 Attached Workout Series is a bundle of 10 time efficient 20 minutes “follow along workouts” created and instructed by “The Band Man”  himself, Dave Schmitz.  These are the exact attached band workouts Dave does personally as well as with his group fitness classes each and every week.

Don’t keep beating up your body lifting weights only. Crunch20 Attached Workouts will provide you an incredible workout option without all the joint and muscle pain that comes with lifting weights as the body ages.

Follow along on any portable device as Dave takes you through the entire 20 minute workout from start to finish. Done on a weekly basis Crunch20 workouts will provide awesome interval strength training results that will challenge your entire body to build lean muscle, burn fat and improve your mobility while allowing you to train anywhere, anytime at the intensity you want.… And of course you get to feed off The Band Man’s unlimited energy and enthusiasm that he brings to every Crunch20 workout.

Total Workout Time – 20 Minutes per workout

Crunch20 workout Format Each workout is a 20 minute total body interval workout that follows 45-second work / 15-second rest interval sequence.   You will perform 2 strength exercises followed by a calisthenic cardio exercise.  You will repeat this 3 exercise sequence 3 times before resting for 2-minutes.  You will than be shown 3 new exercises to use while a similar format.

Equipment Needed –  Each workout will require 2 or 3 pairs of band resistance.  Sturdy attachment point or Door Anchor Utility Strap and Training handles. RBT Fitness Packages are best option for these workouts

Band Setup Requirements – Attached Band Setups using a sturdy attachment point or the Door Anchor Utility Strap placed into the hinged side of a door jamb.


Workout 1


  • Station 1: Chest Press – Squat Row – Stationary Skip
  • Station 2: Split Squat Right – Split Squat Left – Skater

Workout 2


  • Station 1: Bentover Press Right – Bentover Press Left – Switch Drill
  • Station 2: Squat – Alternating Low Reach – Ground Zero Swing

Workout 3


  • Station 1: Triceps Press – Curl – Frog Jump
  • Station 2: Reverse Lunge Right – Reverse Lunge Left – Overhead March

Workout 4


  • Station 1: Single Arm Row Right – Single Arm Row Left – Shuffle Right Acceleration
  • Station 2: Single Arm Chest Press Right – Single Arm Chest Press Left – Shuffle Left Acceleration

Workout 5


  • Station 1: Squat Push – Pull a Parts – Back Pedals
  • Station 2: Lunge Towards Right – Lunge Towards Left – Running Mt Climber

Workout 6


  • Station 1: Assisted Push Up – Power Row – Stepovers
  • Station 2: Side Lunge Right – Side Lunge Left – Db / Band Skier Swings

Workout 7


  • Station 1: Pillar Press Right – Pillar Press Left – Dynamic Stabilizer Step Over
  • Station 2: Step Up Right – Step Up Left – Forward Jab Step

Workout 8


  • Station 1: Pillar Row Right – Pillar Row Left – Side Crawl Right
  • Station 2: Split Squat Curl – Split Squat Triceps Press – Side Crawl Left

Workout 9


  • Station 1: Frog Jumps – Skaters – Downward Dog Assist
  • Station 2: Hose Pull Right – Hose Pull Left – Assisted Hip Lunges

Workout 10


  • Station 1 & 2: Chest Press – Row – Bentover – Press – Bentover Row (Lat Row) -Triceps Press – Bicep Curl
  • Alternate through all 6 exercise 3 times before taking 2 Minute rest and repeating same sequence

Band Gym Customer Portal Access

At,  it’s about providing you the customer with a fitness and performance solution (not just a cheap molded band) that will help you achieve Fitness Sustainability and Longevity.   We start by making sure we are continually providing our customers with the highest quality “continuous looped layered” bands on the market, which Quantum Bands have been since 2005.  Along with  high quality bands and accessories, we are committed to being available for you with unmatched personalized customer service.  When you contact Us you Get Us, not an automated response. 

Education is also a high priority which we address by committing to share the safest, time tested, real-world resistance band training techniques, tips, setups, exercises, workouts, programs and coaching, every week through Youtube, Instagram, and Facebook.

As our customer, we provide you with Free “Life-Time Customer Access” to The Band Gym Customer Portal where you can quickly access:

  • Our 8 Step Plan to “Getting Started Training with Bands”
  • Complimentary “Done-for-You” 28 Day Beginner Training Programs
  • Access to The RBT Beginner Workout and Mobility Library
  • Access to 20+ Band Gym Video Coaching Modules
  • Video Instructions on all RBT Accessories
  • Convenient Life-time Access to all your Purchased RBT Digital Products
  • Direct Contact Page to access Dave Schmitz (Founder) and the RBT Support Team quickly and efficiently

Lastly, all customers get instant access to Dave’s RBT Live Newsletter (Est: 2009) which provides you with the most current cutting edge resistance band training and education every week.

Resistance Bands are an amazing training tool but like any fitness training tool, their capabilities are limited by the knowledge and understanding of the user.  To make sure you can maximize your newly purchased resistance bands and accessories, we do our best to go above and beyond to make sure YOU have what YOU Need to Get Better and Stay Better Training with our Quantum Resistance Bands and Accessories.

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