Login

Exercises with RBS4

Welcome to RBS4, the most effective and most versatile
home gym system available.

Your RBS4 allows you more than 100 exercises for every body part and level of fitness.

Demonstrations of each one can be found on this page and are easy to follow.

  1. Choose the RBS4 Bench with or without the preacher attachment or the RBS4 Platform to use and select either the handles or barbell, depending on the exercise you are performing.
  2. Use the proper length resistance band being used in the video for the exercise shown.
  3. Select the resistance band level (weight number 10-50) OR a combination of bands that allows you to reach the desired reps and sets for each exercise.
  4. Combine the exercises for your specific goals for each body part you are working to create your unique workout.

Exercise: Standing Shoulder Press
Band Length: Long

Exercise: Standing Tricep Press
Band Length: Long

Exercise: Squats
Band Length: Short

Exercise: Deadlifts
Band Length: Short

Exercise: Standing Calf Raises
Band Length: Short

Exercise: Shrugs
Band Length: Short

Exercise: Standing Rows
Band Length: Short

Exercise: One Arm Standing Rows
Band Length: Short

Exercise: Goodmornings
Band Length: Medium

Exercise: Bicep Curls
Band Length: Medium

Exercise: Hammer Curls
Band Length: Medium

Exercise: Lateral Raises
Band Length: Medium

Exercise: One Arm Lateral Raises
Band Length: Medium

Exercise: Front Raises
Band Length: Medium

Exercise: One Arm Front Raises
Band Length: Medium

Exercise: Upright Rows
Band Length: Medium

Exercise: Tricep KIckbacks
Band Length: Medium

Exercise: Lower Chest Press
Band Length: Medium

Exercise: Lower Flyes
Band Length: Medium

Exercise: Rear Lateral Raises
Band Length: Medium

Exercise: Barbell Squats
Band Length: Medium

Exercise: Barbell Sumo Squats
Band Length: Medium

Exercise: Barbell Goodmornings
Band Length: Medium

Exercise: Barbell Lunges
Band Length: Medium

Exercise: Barbell Deadlifts
Band Length: Short

Exercise: Barbell Standing Calf Raises
Band Length: Short

Exercise: Forearm Curls
Band Length: Short

Exercise: Floor Press
Band Length: Short

Exercise: Barbell Row
Band Length: Short

Exercise: Barbell Shrugs
Band Length: Short

Exercise: Barbell Curls
Band Length: Medium

Exercise: Barbell Drag Curls
Band Length: Medium

Exercise: Barbell Reverse Curls
Band Length: Medium

Exercise: Underhand Barbell Front Raises
Band Length: Medium

Exercise: Barbell Front Raises
Band Length: Medium

Exercise: Barbell Upright Rows
Band Length: Medium

Exercise: Clean and Press
Band Length: Medium

Exercise: Overhead Press
Band Length: Medium

Exercise: Overhead Tricep Press
Band Length: Medium

Exercise: Oblique Twist
Band Length: Long

Exercise: One Leg Leg Extensions
Band Length: Long

Exercise: Leg Press
Band Length: Long

Exercise: Standing Hamstring Curls
Band Length: Short

Exercise: Lying Hamstring Curls
Band Length: Short

Exercise: Bench Press
Band Length: Medium

Exercise: Incline Bench Press
Band Length: Medium

Exercise: Flat Flyes
Band Length: Medium

Exercise: Incline Flyes
Band Length: Medium

Exercise: Seated Front Raises
Band Length: Medium

Exercise: One Arm Seated Front Raises
Band Length: Medium

Exercise: One Arm Seated Lateral Raises
Band Length: Medium

Exercise: Seated Shrugs
Band Length: Short

Exercise: Seated Rows
Band Length: Short

Exercise: Seated One Arm Rows
Band Length: Short

Exercise: Seated Shoulder Press
Band Length: Medium

Exercise: One Arm Seated Shoulder Press
Band Length: Medium

Exercise: Seated V Raises
Band Length: Short

Exercise: Seated Rear Flyes
Band Length: Short

Exercise: Seated Lateral Raises
Band Length: Short

Exercise: One Arm Seated Lateral Raises
Band Length: Short

Exercise: Seated Incline Shrugs
Band Length: Short

Exercise: Seated Upright Rows
Band Length: Short

Exercise: Seated Incline V Raises
Band Length: Short

Exercise: One Arm Seated Incline V Raises
Band Length: Short

Exercise: One Arm Standing Incline Rows
Band Length: Short

Exercise: Seated Tricep Kickbacks
Band Length: Short

Exercise: One Arm Seated Tricep Kickbacks
Band Length: Short

Exercise: Close Grip Bench Press
Band Length: Medium

Exercise: Tricep Press
Band Length: Short

Exercise: Incline Tricep Press
Band Length: Medium

Exercise: One Arm Incline Tricep Press
Band Length: Medium

Exercise: Seated Bicep Curls
Band Length: Short

Exercise: One Arm Seated Bicep Curls
Band Length: Short

Exercise: Seated Hammer Curls
Band Length: Short

Exercise: One Arm Seated Hammer Curls
Band Length: Short

Exercise: Incline Biceps Curls
Band Length: Short

Exercise: One Arm Incline Biceps Curls
Band Length: Short

Exercise: Spider Curls
Band Length: Short

Exercise: One Arm Spider Curls
Band Length: Short

Exercise: Seated Barbell Calf Raises
Band Length: Short

Exercise: Incline Barbell Bench Press
Band Length: Medium

Exercise: Barbell Bench Press
Band Length: Medium

Exercise: Seated Barbell Shoulder Press
Band Length: Long

Exercise: Seated Barbell Front Raises
Band Length: Medium

Exercise: Seated Barbell Upright Rows
Band Length: Medium

Exercise: Seated Barbell Shrugs
Band Length: Short

Exercise: Seated Barbell Overhead Press
Band Length: Medium

Exercise: Lying Front Raises
Band Length: Long

Exercise: Lying Bicep Curls
Band Length: Long

Exercise: Seal Rows
Band Length: Short

Exercise: Barbell Spider Curls
Band Length: Short

Exercise: Lying Barbell Rows
Band Length: Medium

Exercise: Close Grip Bench Press
Band Length: Medium

Exercise: Skullcrushers
Band Length: Medium

Exercise: Incline Skullcrushers
Band Length: Medium

Exercise: Seated Barbell Curls
Band Length: Medium

Exercise: Seated Barbell Reverse Curls
Band Length: Medium

Exercise: Barbell Preacher Curls
Band Length: Medium

Exercise: Reverse Barbell Preacher Curls
Band Length: Medium

Exercise: Preacher Curls
Band Length: Short

Exercise: One Arm Preacher Curls
Band Length: Short

Exercise: Reverse Preacher Curls
Band Length: Short

Exercise: One Arm Reverse Preacher Curls
Band Length: Short

Exercise: Lying Leg Raises
Band Length: Short

Exercise: Reverse Crunches
Band Length: Short

Exercise: Crunches
Band Length: None

Exercise: Planks
Band Length: None

Exercise: Barbell Crunches
Band Length: Medium

Exercise: Barbell Planks
Band Length: Short

Exercise: Oblique Crunches
Band Length: Short

Scroll to Top

Warranty Policy

RBS4 1-Year Warranty

Any orders placed outside of OptimalBodyFitness.com (or a subdomain such as rbs4.optimalbodyfitness.com) will not be protected by our warranty (if you’ve placed an order on Amazon, eBay, or any other website – we will not respect the warranty).

OptimalBody Fitness offers a 1-year limited manufacturer warranty on the entire catalog. OptimalBody Fitness products purchased from unauthorized distributors or resellers are not covered by the 1-year warranty. This warranty is only valid for items that are considered defective. Defects are defined as imperfections or flaws that are produced by a manufacturing error. Accidental drops, installation failures, normal wear, and tear, etc. caused by the owner are not covered under this warranty.

Contact our customer service in order to process a return request.

Important Note: For purchases made on Amazon.com, eBay, or any other online marketplaces, the warranty mentioned above will not qualify. Only products sold specifically by Official OptimalBody Fitness online stores are covered by these warranties. OptimalBody Fitness products sold by any other seller(s) on these platforms will not qualify.

OptimalBody Fitness 30-Day Money-Back Guarantee

All products purchased directly from OptimalBody Fitness are covered by our 30-day money-back guarantee. Contact our customer service for more information at info@optimalbodyfitness.com

30 days start on the day tracking number indicates you received the package.

How to submit a warranty:

You must Ship or Mail back your original products with the Warranty Claims Form. To obtain the Warranty Claims Form, contact our customer support at info@optimalbodyfitness.com or through the chat.

Return the package to:

Our return warehouse is located at:

OptimalBody Fitness
14101 E. Otero Avenue Suite 300. Englewood, CO, 80112
 

Please notice, we’ll not accept any returns without contacting our customer service first.

Once the product is received by OptimalBody Fitness, the product will be inspected (within 7-10 business days of receipt on average) to determine if it is covered under the limited warranty. If the product is determined to be covered under the warranty, OptimalBody Fitness, under its judgment and discretion, will repair, replace, or recondition the product. OptimalBody Fitness will pay for the shipment of any replacement parts or products under the limited warranty to remedy the defective product.

DISCLAIMER: All products returned to OptimalBody Fitness will be subject to review for authentication. If any of the products are found to be counterfeit, it will be confiscated and turned over to OptimalBody Fitness’ legal department for further actions. These counterfeit items will not be returned once in the possession of OptimalBody Fitness.

Warranty Disclaimers

Except for the express warranties provided herein, OptimalBody Fitness makes no express or implied warranties of any kind whatsoever with respect to the product in terms of merchantability, fitness, particular purpose, design, condition, quality, or performance of the product. In addition, OptimalBody Fitness will not be liable for any damages of any kind resulting from the purchase or use of products or incidental damages or consequential loss of profits or benefits.

OptimalBody Fitness reserves the right to waive responsibility for warranty coverage for situations including, but not limited to, other implied warranties from authorized or unauthorized sellers, warranties expressed in written or verbal form for non-genuine or counterfeit OptimalBody Fitness product distributors or vendors, any intentional action to contort or take advantage of the warranty for financial or personal gain.

Defects caused by any other accident, including failure of installation, carelessness by the user, or defects caused by the owner’s usage, cannot be applied for the above warranties. For products that come as a package, only the defective item from the package will be remedied. This remedy may be repeated within 90 days or the remainder of the warranty. The original product is needed for any future warranty requests regarding the order.

OptimalBody Fitness reserves the right to replace, repair, rebuild, and recondition products at OptimalBody Fitness’ sole option. If the product under warranty becomes inactive or no longer in production, OptimalBody Fitness reserves the right to replace the inactive product with a similar or better product in accordance with OptimalBody Fitness’ judgment and discretion.

Excluding the express warranty provided, OptimalBody Fitness, in no event shall be liable for any incidental, consequential, indirect, or punitive damages arising from the use of any OptimalBody Fitness product, including, but without limitation, device damage, data loss, or personal injury.

Return Policy

We have a 30-day return policy, which means you have 30 days after receiving your item to request a return.

To be eligible for a return, your item must be in the same condition that you received it, unworn or unused, with tags, and in its original packaging. You’ll also need the receipt or proof of purchase.

To start a return, you can contact us at info@optimalbodyfitness.com. If your return is accepted, we’ll send you instructions on where to send your package. Items sent back to us without first requesting a return will not be accepted.

Damages and issues
Please inspect your order upon reception and contact us immediately if the item is defective, damaged or if you receive the wrong item, so that we can evaluate the issue and make it right.

Exchanges
The fastest way to ensure you get what you want is to return the item you have, and once the return is accepted, make a separate purchase for the new item.

Refunds
We will notify you once we’ve received and inspected your return, and let you know if the refund was approved or not. If approved, you’ll be automatically refunded on your original payment method. Please remember it can take some time for your bank or credit card company to process and post the refund too.

Shipping Policy

Shipping Methods

All orders to the United States are eligible for free shipping and tracking number during the promotion on this website.

In the checkout, it’ll say when we ship it. Once shipped, we’ll provide a tracking number and those are the estimated delivery times:

USA: 9-15 business days

Special Considerations

  • All orders are subject to approval based on the order information provided.
  • All orders may be placed on hold for further security verification if the information is found to be fraudulent
  • For international orders, customs tax is the responsibility of the customer and is out of our control

Shipping terms:

We’ll use FedEx Ground to ship within the United States.

Terms and Conditions

Disclaimer

The OptimalBody Training Program (the “Program”)   is primarily an educational resource and is not intended to take the place of the advice and recommendations of a physician or physical therapist.

If you suspect you/ the client have a health problem or more severe complications please seek the services of a physician or healthcare professional.

As new research and clinical experience broaden our knowledge in fitness which includes exercise and nutrition, changes in fitness and exercise and nutritional programs will change as well. I have checked with resources I believe to be reliable in my effort to provide information that is complete and generally in accord with the medically based fitness standards accepted at the time of this website’s creation.

However, in view of the possibility of human error or changes in exercise science, neither myself (the author) nor any other party who has been involved in the preparation or publication of this work warrants that the information contained herein is in every respect accurate or complete, and they are not responsible for any errors or omissions or for the results obtained from the use of such information.

Members are encouraged to confirm the information contained herein with other sources.

ACCESS: Your access to and use of this website, as well as all related websites operated by [OPTIMALBODY FITNESS, LLC] (which includes [The OPTIMALBODY PRIVATE MEMBERS GROUP and OPTIMALBODY FITNESS] Facebook groups, among others) (collectively the “Site”) is subject to the following terms and conditions (“Terms of Use”) and all applicable laws. By accessing and browsing the Site, you accept, without limitation or qualification, the Terms of Use and acknowledge that any other agreements between you and the Site are superseded and of no force or effect:

YOU AGREE:  that the Site itself, as well as all content, videos, training materials, products, services and/or other materials, made available on the Site by us or other third parties, as well as the look and feel of all of the foregoing, (collectively referred to as the “Content”) are maintained for your personal use and information by [OPTIMALBODY FITNESS, LLC], (the “Company”) and are the property of the Company and/or its third party providers. You agree that such Company Content shall include all proprietary videos, HTML/CSS, Javascript, graphics, voice, and sound recordings, artwork, photos, documents, and text as well as all other materials included in the Site, excluding only the materials you provide. Subject to your compliance with these Terms of Use, the Company hereby grants you a limited license, which is non-exclusive, non-transferable, and non-sublicensable, to access, view, and use the Site solely for your personal purposes.

No Company Content may be copied, reproduced, republished, uploaded, posted, transmitted, distributed, used for public or commercial purposes, or downloaded in any way unless written permission is expressly granted by the Company. Modification of the Content or use of the Content for any other purpose is a violation of the copyright and other proprietary rights of the Company, as well as other authors who created the materials, and may be subject to monetary damages and penalties. You may not distribute, modify, transmit or use the content of the Site or any Content, including any and all software, tools, graphics and/or sound files, for public or commercial purposes without the express written permission of the Company.

Refunds: Our monthly membership plan is backed by our 30 day money back guarantee. Please email us at info@optimalbodyfitness.com to request a refund or if you need help cancelling your membership. You can cancel your current plan once the billing date is set to renew or you can upgrade to a different plan for additional discounts.

Cancelling: Should you decide to cancel your membership at/or around the date of your renewal you will immediately lose access to the OPTIMALBODY PRIVATE MEMBERS GROUP community. However, you will still have full access to your https://optimalbodyfitness.com membership site until your actual membership date expires. To cancel your membership, login to your account and visit https://optimalbodyfitness.com/account/my-subscriptions/ then click on your active subscription and click on the “Cancel” button. You may also turn off auto-renewal by turning off the “Auto Renew” switch.

Delivery of the OptimalBody Training Program, and all the exercise and movement instruction in OptimalBody Fitness or RBS4Ⓡ is the intellectual property belonging to David Lyons and OPTIMALBODY FITNESS, LLC . Usage of this information is subject to copyright and may not be reproduced without the consent of David Lyons and OPTIMALBODY FITNESS, LLC.

All Content, such as text, data, graphics files, videos and sound files, and other materials contained in the Site, are copyrighted unless otherwise noted and are the property of the Company and/or a supplier to the Company. No such materials may be used except as provided in these Terms of Use.

MEDICAL, HEALTH, FITNESS, ALTERNATIVE HEALTH, AND ALLIED HEALTH PRACTITIONERS MUST AGREE TO THESE TERMS: If you are a health care provider, fitness instructor/trainer, yoga instructor, pilates practitioner, movement specialist, body worker, massage therapist, acupuncturist, wellness coach, wellness director, life coach, chiropractor, physical therapist, physio, kinesiologist, exercise physiologist, physician, physicians assistant, nurse, nurse practitioner, this site and the content delivered and contained within are for PERSONAL USE ONLY and to aid you in helping you clients. IF you were accepted into OPTIMALBODY or the OptimalBody Training Program or granted access (whether by purchase or not) to any content written and distributed by OPTIMALBODY FITNESS, LLC, you must obtain written consent by David Lyons to distribute, teach, or reproduce ANY content.

Last Updated: March 9, 2021

Privacy Policy

Who we are

Our website address is: https://optimalbodyfitness.com

What personal data we collect and why we collect it:

Comments

When visitors leave comments on the site we collect the data shown in the comments form, and also the visitor’s IP address and browser user agent string to help spam detection.

An anonymized string created from your email address (also called a hash) may be provided to the Gravatar service to see if you are using it. The Gravatar service privacy policy is available here: https://automattic.com/privacy/. After approval of your comment, your profile picture is visible to the public in the context of your comment.

Media

If you upload images to the website, you should avoid uploading images with embedded location data (EXIF GPS) included. Visitors to the website can download and extract any location data from images on the website.

Contact forms

Data Used: The contact form submission data — IP address, user agent, name, email address, website, and message — is submitted to the contact form service for the sole purpose of spam checking. The actual submission data is stored in the database of the site on which it was submitted and is emailed directly to the owner of the form (i.e. the site author who published the page on which the contact form resides). This email will include the submitter’s IP address, timestamp, name, email address, website, and message.

Data Synced: Post and post meta data associated with a user’s contact form submission. The IP address and user agent originally submitted with the comment are synced, as well, as they are stored in post meta.

On contact forms, you may willingly provide information to us for newsletters or for us to use to answer your questions or contact you for special events or offers. We store that information in our email hosting provider.

If at any time you wish us to remove you completely from all our contact databases, simply submit a form and verify that you do in fact want to be completely removed and we will do so, usually within 3 business days.

Cookies

If you leave a comment on our site you may opt-in to saving your name, email address and website in cookies. These are for your convenience so that you do not have to fill in your details again when you leave another comment. These cookies will last for one year.

If you have an account and you log in to this site, we will set a temporary cookie to determine if your browser accepts cookies. This cookie contains no personal data and is discarded when you close your browser.

When you log in, we will also set up several cookies to save your login information and your screen display choices. Login cookies last for two days, and screen options cookies last for a year. If you select “Remember Me”, your login will persist for two weeks. If you log out of your account, the login cookies will be removed.

If you edit or publish an article, an additional cookie will be saved in your browser. This cookie includes no personal data and simply indicates the post ID of the article you just edited. It expires after 1 day.

Embedded content from other websites

Articles on this site may include embedded content (e.g. videos, images, articles, etc.). Embedded content from other websites behaves in the exact same way as if the visitor has visited the other website.

These websites may collect data about you, use cookies, embed additional third-party tracking, and monitor your interaction with that embedded content, including tracking your interaction with the embedded content if you have an account and are logged in to that website.

Analytics

We use both Google Analytics and localized (and anonymous if you do not have a site membership) cookies to manage your user experience. We also use Facebook pixels to track user data so that we may know when a Facebook user visits our website. That data is anonymized by Facebook for our purposes. It does allow us to target you with ads because we believe people who visit our website may be potential customers.

Google Analytics mainly uses first-party cookies to report on visitor (aka. user) interactions on Google Analytics customers’ websites. Users may disable cookies or delete any individual cookie. Learn more

In addition, Google Analytics supports an optional browser add-on that – once installed and enabled – disables measurement by Google Analytics for any site a user visits. Note that this add-on only disables Google Analytics measurement.

Google Analytics also collects Internet Protocol (IP) addresses to provide and protect the security of the service, and to give website owners a sense of which country, state, or city in the world their users come from (also known as “IP geolocation”). Google Analytics provides a method to mask IPs that are collected (detailed below) but note that website owners have access to their users’ IP addresses even if the website owners do not use Google Analytics.

Recording and Heatmapping

We use heatmapping in order to better understand our users’ needs and to optimize this service and experience. Heatmapping is a technology service that helps us better understand our users experience (e.g. how much time they spend on which pages, which links they choose to click, what users do and don’t like, etc.) and this enables us to build and maintain our service with user feedback. Heatmapping uses cookies and other technologies to collect data on our users’ behavior and their devices (in particular device’s IP address (captured and stored only in anonymized form), device screen size, device type (unique device identifiers), browser information, geographic location (country only), preferred language used to display our website). Heatmapping stores this information in a pseudonymized user profile. Neither the heatmapping software nor we will ever use this information to identify individual users or to match it with further data on an individual user.

Who we share your data with

We do not sell, lease, rent or otherwise disclose your personal data to third parties unless otherwise stated below. We may disclose your personal information if we are required by law to do so or if you violate our Terms of Service.

How long we retain your data

If you leave a comment, the comment and its metadata are retained indefinitely. This is so we can recognize and approve any follow-up comments automatically instead of holding them in a moderation queue.

For users that register on our website (if any), we also store the personal information they provide in their user profile. All users can see, edit, or delete their personal information at any time (except they cannot change their username). Website administrators can also see and edit that information.

What rights you have over your data

If you have an account on this site, or have left comments, you can request to receive an exported file of the personal data we hold about you, including any data you have provided to us. You can also request that we erase any personal data we hold about you. This does not include any data we are obliged to keep for administrative, legal, or security purposes.

Where we send your data

Visitor comments may be checked through an automated spam detection service.

Your contact information

We do not store any personal contact information without your express permission. At any time, you may request we remove your contact information from our newsletters, website, or records by contacting us directly and providing information we can use to remove your information or by opting out of our marketing materials.

Additional information:

How we protect your data

We do not allow public access to our servers. No FTP accounts, this site is not on a shared hosting platform. Database and code access are permitted to employees or contractors of OptimalBody Fitness LLC. only.

When reasonable, your data is encrypted. However, some features on this website make encryption problematic.

What data breach procedures we have in place

In the event of a breach, anyone for whom we have an email address will be notified immediately. We also notify known authorities of any breach that puts your personal data in jeopardy.

What third parties we receive data from

At this time, only Mailchimp.com integrates for inbound data on this website.

What automated decision making and/or profiling we do with user data

At this time, we only use user data to provide services on this website and target users for advertisements to remind them of the services we provide.

Industry regulatory disclosure requirements

Other than breach notifications, we are not aware of any regulatory disclosures we must provide. If you are aware of any, please feel free to notify us at: info@optimalbodyfitness.com.