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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 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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