{"id":3977329,"date":"2020-04-23T14:38:35","date_gmt":"2020-04-23T18:38:35","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=dbshred_workout&#038;p=3977329"},"modified":"2020-04-25T14:37:45","modified_gmt":"2020-04-25T18:37:45","slug":"db-shred-19-5-bandz-bodyweight-three","status":"publish","type":"dbshred_workout","link":"https:\/\/corygfitness.com\/dbshred_workout\/db-shred-19-5-bandz-bodyweight-three\/","title":{"rendered":"DB SHRED 19.5 &#8211; Bandz &#038; Bodyweight THREE"},"content":{"rendered":"","protected":false},"featured_media":3977330,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":3977330,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2020\/04\/DbShredBANDZ2GS-Website-1.jpeg","sizes":{"thumbnail":{"file":"DbShredBANDZ2GS-Website-1-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-150x150.jpeg"},"medium":{"file":"DbShredBANDZ2GS-Website-1-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-300x200.jpeg"},"medium_large":{"file":"DbShredBANDZ2GS-Website-1-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-768x512.jpeg"},"small-thumb":{"file":"DbShredBANDZ2GS-Website-1-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-400x200.jpeg"},"medium-thumb":{"file":"DbShredBANDZ2GS-Website-1-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-600x300.jpeg"},"blog-large":{"file":"DbShredBANDZ2GS-Website-1-768x400.jpeg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-768x400.jpeg"},"woocommerce_thumbnail":{"file":"DbShredBANDZ2GS-Website-1-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-350x400.jpeg"},"woocommerce_single":{"file":"DbShredBANDZ2GS-Website-1-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"DbShredBANDZ2GS-Website-1-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-100x100.jpeg"},"shop_catalog":{"file":"DbShredBANDZ2GS-Website-1-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-350x400.jpeg"},"shop_single":{"file":"DbShredBANDZ2GS-Website-1-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-350x233.jpeg"},"shop_thumbnail":{"file":"DbShredBANDZ2GS-Website-1-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1-100x100.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"1545216504","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":3977329,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/04\/DbShredBANDZ2GS-Website-1.jpeg"},"acf":{"daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9ctox\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>CORE WARMUP<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Time Frame Training<\/strong><\/p>\n<p style=\"text-align: center;\">Weighted Crunches: Max reps in 3 minutes<br \/>\nPlank: 3 minutes<br \/>\nSupermans: Max reps in 3 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>GERMAN VOLUME TRAINING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Superset 10-20 reps of both exercises, then 10 seconds rest <\/strong><br \/>\n<strong>10 sets<\/strong><\/p>\n<p style=\"text-align: center;\">Regular Hand Placement Push-ups: 10-20 reps<br \/>\nBand Pulldown or Pull-ups: 10-20 reps or Pull-ups Till Failure<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>REP PROGRESSION &#8211; 3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">3-Way Rep Progression 1-Arm Rows<br \/>\nOverhand, Regular, Underhand<br \/>\n1-1-1 2-2-2 3-3-3 to 5\/6 reps<\/p>\n<p style=\"text-align: center;\">Chip-ups &#8211; Face Pulls &#8211; Stiff Arm Pulldowns<br \/>\n1-1-1 2-2-2 3-3-3 to 5\/6 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CHEST PUMP REP LADDER &#8211; 3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Descending Rep Ladder 20-1 (20-20 19-19 18-18 etc.)<\/strong><br \/>\nWide Hand Placement Push-ups<br \/>\nBand Flys<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CORE FINISHER<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Time Frame Training<\/strong><\/p>\n<p style=\"text-align: center;\">Weighted Crunches: Max reps in 3 minutes<br \/>\nPlanks: 3 minutes<\/p>\n<p style=\"text-align: center;\">Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest<br \/>\nSupermans: Max reps in 3 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CONDITIONING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters Lunges<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>(If you\u2019re lunging for time most people take about 15 minutes to finish 400 &amp; 30 minutes to finish 800)<\/strong><\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9ctw7\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>CORE WARMUP<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Time Frame Training<\/strong><\/p>\n<p style=\"text-align: center;\">Weighted Crunches: Max reps in 3 minutes<br \/>\nPlank: 3 minutes<br \/>\nSupermans: Max reps in 3 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>GERMAN VOLUME TRAINING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Tri-set 10-20 reps of both exercises, then 10 seconds rest <\/strong><br \/>\n<strong>10 sets<\/strong><\/p>\n<p style=\"text-align: center;\">Band Military Press: 10-20reps<br \/>\nDouble Arm Hammer Curls: 10-20 reps<br \/>\nOverhead Extensions (bottom anchor): 10-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>REP PROGRESSION: 3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">2-Way Rep Progression<br \/>\n1-1-1 2-2-2 3-3-3 to 6 reps<\/p>\n<p style=\"text-align: center;\">Band Single Arm Concentration Curls<br \/>\nBand Single Arm Kickback<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>DOUBLE REP LADDER &#8211; SPLIT REPS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Tricep &amp; Shoulder<br \/>\nAscending Rep Ladder 20-1 (20-20 19-19 18-18 etc.)<\/strong><\/p>\n<p style=\"text-align: center;\">Banded Skulls &amp; Elbow Out Band press<br \/>\nBand Laterals &amp; Frontals<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CORE FINISHER<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Time Frame Training<\/strong><\/p>\n<p style=\"text-align: center;\">Weighted Crunches: Max reps in 3 minutes<br \/>\nPlanks: 3 minutes<\/p>\n<p style=\"text-align: center;\">Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest<br \/>\nSupermans: Max reps in 3 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CONDITIONING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters Lunges<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>(If you\u2019re lunging for time most people take about 15 minutes to finish 400 &amp; 30 minutes to finish 800)<\/strong><\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9cul8\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>CORE WARMUP<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Time Frame Training<\/strong><\/p>\n<p style=\"text-align: center;\">Weighted Crunches: Max reps in 3 minutes<br \/>\nPlank: 3 minutes<br \/>\nSupermans: Max reps in 3 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>GERMAN VOLUME TRAINING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Superset 10-20 reps of both exercises, then 10 seconds rest <\/strong><br \/>\n<strong>10 sets<\/strong><\/p>\n<p style=\"text-align: center;\">Bodyweight Squats: 10-20 reps<br \/>\nBand Stiff Leg Deadlifts: 10-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>REP PROGRESSION: 3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5\/6 reps<\/p>\n<p style=\"text-align: center;\">Stationary Lunges <strong>Weighted<\/strong><br \/>\nFront<br \/>\nBack<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>DOUBLE REP LADDER<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Descending Rep Ladder: 20-1 (20-20 19-19 18-18 etc.)<\/strong><\/p>\n<p style=\"text-align: center;\">Deep Squat &#8211; Heels Elevated<br \/>\nHamstring Band Curls<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CORE FINISHER<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Time Frame Training<\/strong><\/p>\n<p style=\"text-align: center;\">Weighted Crunches: Max reps in 3 minutes<br \/>\nPlanks: 3 minutes<\/p>\n<p style=\"text-align: center;\">Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest<br \/>\nSupermans: Max reps in 3 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CONDITIONING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters Lunges<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>(If you\u2019re lunging for time most people take about 15 minutes to finish 400 &amp; 30 minutes to finish 800)<\/strong><\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9cwiw\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>CORE WARMUP<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Time Frame Training<\/strong><\/p>\n<p style=\"text-align: center;\">Weighted Crunches: Max reps in 3 minutes<br \/>\nPlank: 3 minutes<br \/>\nSupermans: Max reps in 3 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>GERMAN VOLUME TRAINING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Superset 10-20 reps of both exercises, then 10 seconds rest <\/strong><br \/>\n<strong>10 sets<\/strong><\/p>\n<p style=\"text-align: center;\">Incline Band Press: 10-20 reps<br \/>\nBanded Seated Single Twist Rows: 10-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>REP PROGRESSION: 3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">3-Way Rep Progression Flat Bench<br \/>\n1-1-1 2-2-2 3-3-3 to 5\/6 reps<\/p>\n<p style=\"text-align: center;\">Band Regular Press<br \/>\nBand Elbows Tucked<br \/>\nBand Chest Fly<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>REP LADDER<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Back Upper Pump<\/strong><br \/>\n<strong>Descending Rep Ladder: 20-1 (20-20 19-19 18-18 etc.)<\/strong><\/p>\n<p style=\"text-align: center;\">Seated Band Top Anchor Rows<br \/>\nPull-up, Band Pulldowns, Chin-up Holds: 30 seconds<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CORE FINISHER<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Time Frame Training<\/strong><\/p>\n<p style=\"text-align: center;\">Weighted Crunches: Max reps in 3 minutes<br \/>\nPlanks: 3 minutes<\/p>\n<p style=\"text-align: center;\">Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest<br \/>\nSupermans: Max reps in 3 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CONDITIONING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters Lunges<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>(If you\u2019re lunging for time most people take about 15 minutes to finish 400 &amp; 30 minutes to finish 800)<\/strong><\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9cwy2\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>CORE WARMUP<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Time Frame Training<\/strong><\/p>\n<p style=\"text-align: center;\">Weighted Crunches: Max reps in 3 minutes<br \/>\nPlank: 3 minutes<br \/>\nSupermans: Max reps in 3 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>GERMAN VOLUME TRAINING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Superset 10-20 reps of both exercises, then 10 seconds rest <\/strong><br \/>\n<strong>10 sets<\/strong><\/p>\n<p style=\"text-align: center;\">Upright Band Rows: 10-20 reps<br \/>\nHammer Curls: 10-20 reps<br \/>\nOverhead Band Extension (bottom anchor): 10-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>REP PROGRESSION: 3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>3-Way Rep Progression\u00a0\u00a0<\/strong><br \/>\n<strong>1-1-1 2-2-2 3-3-3 to 5\/6 reps<\/strong><\/p>\n<p style=\"text-align: center;\">Band Skulls<br \/>\nBand Elbow Out Press<br \/>\nBand Elbow Out Ear Press<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>REP LADDER<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Bicep &amp; Triceps<\/strong><br \/>\n<strong>Descending Rep Ladder: 20-1 (20-20 19-19 18-18 etc.)<\/strong><\/p>\n<p style=\"text-align: center;\">Forehead Band Curls<br \/>\nBand Pushdowns<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CORE FINISHER<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Time Frame Training<\/strong><\/p>\n<p style=\"text-align: center;\">Weighted Crunches: Max reps in 3 minutes<br \/>\nPlanks: 3 minutes<\/p>\n<p style=\"text-align: center;\">Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest<br \/>\nSupermans: Max reps in 3 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CONDITIONING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters Lunges<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>(If you\u2019re lunging for time most people take about 15 minutes to finish 400 &amp; 30 minutes to finish 800)<\/strong><\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":"<h4 style=\"text-align: center;\"><em><strong>CONDITIONING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters Lunges<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>(If you\u2019re lunging for time most people take about 15 minutes to finish 400 &amp; 30 minutes to finish 800)<\/strong><\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":"<h4 style=\"text-align: center;\"><em><strong>CONDITIONING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters Lunges<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>(If you\u2019re lunging for time most people take about 15 minutes to finish 400 &amp; 30 minutes to finish 800)<\/strong><\/p>\n"}],"tab":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.9.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DB SHRED 19.5 - Bandz &amp; 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