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RBT 4-G Finisher Workout Guide


4-G Finishers are quick time efficient high intensity band strength workouts that utilize a 15-5 interval sequence design, that is easily understood and applied Anywhere-Anytime

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



Quick 4-Minute Band Workouts Anyone can Do Anywhere, Anytime at Any Intensity

4-G Finisher Band Workouts are the fastest and most time efficient way to Get Better with Bands. 

4-G Finisher Workout Guide will teach you how to create quick time efficient 4-minute band workouts that utilize a very simple 15-sec work / 5-sec. rest interval sequence, that is easily understood by any fitness enthusiasts regardless their band training experience. The 15-sec work / 5-sec rest band training  format requires minimal space, a single band and allows you to focus on only 1 or 2 exercises at a time.

 4-G Finisher Band Workouts can be used to:

  1.  Burn extra calories at the end of a workout
  2.  Get in a quick 4 minute workout anywhere to boost metabolism
  3.  Attack specific problem areas like hips and abs
  4.   Attack specific movements or muscles that are weak due to injury
  5.  Warm up specific body regions prior to free weight workout routine
  6.   Build complete workouts by stacking several finisher together
  7.  Learn and strength specific resistance band exercises

View an Example of a 4-G Finisher


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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