So you weren’t able to make it to the gym today. You get home or if you were never able to leave then you spend your evening beating yourself up and getting all negative because you missed an opportunity to move one step closer to reaching your goals. You were feeling good and had lots of energy too. Well don’t call it a loss just yet. If you have a fitness band and some open space for you to work with, then I have the workout for you and it takes less than half an hour to do. Ready? Good. Let’s do this.
Chest: Standing Cable Flye – Stand on the middle of the band while holding a handle in each hand. Bring the handles up and together like a low cable crossover. Slowly return to the starting position and repeat. You can also do pushups instead if you like.
Back: Fold the band in half and hold each end and hold it high over your head at arms’ length. Slowly stretch the band, bend your elbows, and lower your arms behind your head. This movement should feel similar to a lat pulldown behind the head.
Shoulders: Lateral Raise – Stand on the middle of the band while holding a handle in each hand. Bring the handles up to your sides until your arms are parallel with the floor. Lower the handles slowly to the starting position and repeat.
Biceps: Standing Curl – Stand on the middle of the band while holding a handle in each hand. Using force from your biceps, lift and curl the handles like you would for a barbell or dumbbell curl. Slowly lower the handles back to the starting position and repeat.
Triceps: Standing Tricep Extension – Stand on the middle of the band while holding a handle in each hand. Take the handles and press them up high over your head at arm’s length. Bend at the elbows and lower the handles behind your head like you would a dumbbell overhead extension. Using force from your triceps, press the handles back up to the starting position. Repeat.
Legs: Squats – Stand on the middle of the band while holding a handle in each hand. Take the handles and hold them at shoulder height like you would perform a shoulder press. Instead, squat down as low as you can while maintaining the position of the handles. After your thighs become parallel with the floor, push through your feet and return to the starting position. Repeat.
Crunches – You know how to do crunches. Do I really need to explain this? I didn’t think so. Let’s move on.
You will perform each of these exercises in the order listed without rest. This will count as 1 giant set or “round”. You will do four rounds and rest for two minutes in between each round. Now I don’t just want to say do “x” number of reps every time because that takes the challenge out of it. So here is what we’ll do for each round.
Round 1 will require you to do 40 reps for each exercise while holding at the top of the exercise (the portion where your muscles are contracted) for 1 second.
Round 2 will be for 30 reps each while holding for 2 seconds.
Round 3 will be for 20 reps each while holding for 3 seconds.
Round 4 will be for 10 reps while holding for 4 seconds.
This will total 700 reps and take you around 30 minutes to finish. Now if you have extra bands will different levels of resistance then you can simply add resistance as the reps decrease like you would pyramid weight in the gym.
Make sure you take your Super Charge before the workout and have BCAA Power during the workout. Treat this workout as seriously as you would any session at the gym. You will definitely be looking for your Lean Body Protein when it’s over too.
About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.
Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.