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Total Body AMRAP


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



The Total Body AMRAP  will test you both physically and mentally by using an AMRAP (As Many Rounds As Possible) training format. You will be pushed to complete 6 different – 2 opposing exercise stations that will ultimately challenge your entire body to get better. That’s the physical part. You will also be asked to do between 8 to 15 reps per set for 4 uninterrupted minutes which will be the mental challenge. This rep, versus time, based driven band workout is fortunately designed to test any fitness level by putting you in control of how hard you want to push it.

Workout Format – You have 2 exercises per station. You will alternate between these 2 opposing exercises performing 8 to 15 reps per set depending on your fitness level. It is important to keep the reps the same per set per exercise once you start. Completing both exercises 1 time will equal 1 round.  The goal is to complete as many rounds as possible (AMRAP) in 4 total minutes which will than complete that station. Rest 2 minutes between stations as you work through completing all 6 stations.

Total Workout Time – 34 Minutes (not including a warm up or cool down)

Equipment Needed – Multiple levels of single band resistance , a sturdy and secure band attachment point or  using the Door Anchor Utility Strap.  Optional – Training handles  and training gloves which are both highly recommended.

Band Setup Requirements – You will use a combination of attached and attachment free setups which Dave will take you through before each station.

Band Gym Customer Access

At,  it’s about providing our customers with a fitness and performance solutions (not just a cheap molded band).  Obviously making sure we are providing our customers with the highest quality continuous looped layered bands on the market, which Quantum Bands have been since 2005, and unmatched customer service are important elements to ensuring our customers success.   However, along with that, we make education our #1 priority by freely sharing the safest, time tested, functionally based resistance band training techniques, tips, setups, exercises, workouts, programs and educational every week.  To achieve this we provide all RBT CUSTOMERS with Free “Life-Time Access” to The Band Gym.  Once in the Band Gym, you can quickly access:

  •  Our 8 Session Mini Course on “How to train with bands”
  • The “Done-for-You” 28 Day JumpStart Program
  • The Band Gym Setup and Exercise Video Library”
  • Access to The Band Gym Minute Coaching Series
  • Printable “Easy to Follow” Poster Workouts
  • Video Instructions on all RBT Accessories
  • Convenient Access to your Purchased RBT Digital Products
  • Direct Contact Page to access Dave Schmitz (Founder) and the RBT Support Team quickly and efficiently

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

Resistance Bands are awesome but like any other fitness training tool, their capabilities are limited by the knowledge and understanding of the user.  The Band Gym and RBT Live Newsletter make resistance band training unlimited by ensuring, as an exclusive  RBT customer, YOU have what YOU need to Get Better and Stay Better Training with our Quantum Bands and Accessories.

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