D-Money’s Exercise of The Month: X-Band Walks

Happy New Years, everyone! It’s been a while since I’ve posted a blog post on this website. Not going to lie, at one point I did give up. Writing just isn’t in my wheelhouse and I get bored quickly. However, I’ve had a shift in perspective and goals. I used to think I’d have to write out this 500-1000 word article for it to be worth peoples time to read. That kind of ideology is what ultimately let me to think that writing was a bit too much. As articulate and long-winded as I am in person, I’m not quite the same in writing. So then I realized I could just get straight to the point. Create content that the busiest of people could spare 2-5 minutes to read and maybe learn something.

Doesn’t it feel good when you come up with ways to make your life easier? I hope you can find this post useful to help make your life easier, too.

Today’s post is the beginning of a series  I’d like to call “D-Money’s Exercise of the Month.” Some of these exercises aren’t new or very exotic, but they’re pretty damn powerful if you use them correctly. More often than not these drills/movements can be used in your warmp-up, at the end or during your strength routine.

So without further adieu, introducing: X-Band Walks

Targets: Glute Medius, Hip Abductors

What does it do? The X-Band Walks (a.k.a. cross band walks, a.k.a. lateral resistance walks, a.k.a. ass burners) is a fantastic drill to strengthen and stabilize your hips and stabilize the knee. That’s good news for people who live in weather where it can become very icy, or if you’re used to sitting on your tush all day it can “wake” that ass up. Having that stability in the knee and hip joints will give you a better chance from taking a nose dive slipping on ice. This is also a great drill to use pre/post knee or hip surgery if squatting and lunging still hurts.

When should you use it? The X-Band walks can be used just about anywhere in your programming. Whether it be in the warm-up as a stabilization drill for a lower body day, before you participate in a sporting event, or in between strength sets as a filler on upper body day.

How should you use it? You want there to be a level of fatigue in the glutes before you train them. Programming 15-20 reps going each direction is a good start depending on the strength of the band. You can also use them for time, anywhere from 20-30 seconds at the end of the workout for a finisher. Boom! Try it out and let me know what you think!


Testimonial No.4: Alison Fahrenkrog

I have struggled on and off with my weight since I turned 30….yikes a decade ago (almost). I travel on the road daily for work ,over the course of a year gained 30 lbs. My weight loss journey began in May 2014 and it was exactly that. A successful weight loss journey. I lost 25 lbs and was happy but thought what’s next?

I have had the privilege to know Donovan for the last 4 yrs and saw that he was doing boot camps. I figured I would give it a try, knowing years past I had excellent results working with Donovan. Only thing that ever got in the way was my excuse to quit.

I started attending bootcamp in December one day a week. In January, additional times were added which fit my schedule giving me the opportunity to up my game to 2 or 3 days a week. My results have been incredible. Thanks to Donovan’s focus on strength training and conditioning  I am currently in the best shape of my life.

I am strong. I am confident. And I feel amazing! Did I mention I quit smoking 4 months ago and haven’t gained a pound?!?!

My motto as I approach 40 this year was “40 and fit not 40 and fat”…..due to my new mindset the motto is “40 and Ripped”. I am on my way!

I highly recommend Donovan’s Personal Training and Bootcamps! Donovan is a true pro. I trust him 100% to guide me to ensure I use proper form to avoid injury. I trust that every morning that I hit the gym he will push me to my limits and beyond. I know that we will always have a great time and laugh! Most importantly I believe in me because he eliminated the word try from my vocabulary. With Donovan I AM getting the work DONE!


Thanks D! You are changing my life!
Alison Fahrenkrog


Donovan’s BootCamp Training

Finally, 2015 has arrived and plans for a new workout routine is in the works. You need that something that will make this year kick last year in the butt! The last gym didn’t workout for you and so it’s on to the next one, right? Except that’s what you did last year, too!

If you live in the Bloomington-Normal area, you’ve got a ton of options to choose from. But how do you know which one is the right one for YOU? I’ll give you one suggestion…


Donovan’s BootCamp Training!!!










How is this any different from other BootCamps???

DBT has the perfect blend of strength training and conditioning. While most BootCamp programs will feel a lot more like cardio than anything else, DBT’s focus is on getting you the results you EARN by building muscle, improving mobility, core stability, and increasing metabolism so you can become an efficient energy burning machine! And the workouts? You’ll never have to worry about doing the same routine you did in an am class in your evening classes. You’ll never get bored!!

Ooo, I like that, but it sounds like there’s a lot to do in your classes. How long are the sessions?

Time is of the essence and we recognize there are a lot of people making sacrifices to their schedule to workout. We’ve found that maxing out our class duration to 45 minutes is optimal for training effectiveness in DBT. It may be a bit shorter than some other BootCamp programs you’re used to, but we believe it’s more about WHAT you do with the time you have than how much time you have (this is where our unique programming comes in). Plus this allows for more travel time to your next destination.

You get in. You get an awesome workout in. You’re out. Boom!!

Sounds great! But how much does it cost??

DBT has 2 payment options available. A $15 walk-in fee OR $110/month for UNLIMITED CLASSES!!!

The $15 walk-in fee is great for people on the go during the week. If you’re only in town for a couple days at a time on the job, you’ll need a workout that’s effective enough and worth your time. Donovan’s BootCamp is just what you need!

Want to commit to 3 or more classes per week? The $110/month option is going to give you the best bang for your buck with UNLIMITED CLASSES!!! With 6 available classes, that’s an incredible steal. You’d think I’m crazy!! Need to justify spending $110/month? Let’s do some math:

1 Month of DBT UNLIMITED CLASSES = $110. That can buy you 2 1-hour PT sessions with me or roughly 2 1/2 pedicures at Fox & Hounds.

1 Week of DBT= $27.50. That can pay for 1 adult to see a movie before 5pm each week for a month at Starplex Cinemas!

4 classes of DBT a week= $6.87 a class. That’s less than a burrito/burrito bowl at Chipolté or the average cost of a meal at Two Bloakes and A Bus (which is super delicious by the way).

I could go beyond 4 classes, but you get the idea.

Not to mention, we have an awesome referral service that will allow you to participate and basically have the classes pay for themselves. Check it out!!!


DBT Referral Program










Okay okay, that is a pretty good deal. But what kind of things would we be doing in the classes? I want to bring my teen to class with me. Would they be able to do it?

Absolutely! Men, women, and kids (as young as 13 years old) can do Donovan’s BootCamp Training! I could tell you, but I’ll have you watch these videos instead.




This is a workout we did over the holiday break, aptly named “The 12 Days of FitMas”

Intensity, fun, great music and metabolically challenging workouts is what DBT is all about!!!


The *new* schedule below will begin January 12th. Contact info underneath the schedule provided below!