Online Gym Guide

Stay in Shape as You Vacation with this Band & Bodyweight Workout

All you’ll need is a resistance band—and you—to complete this band and bodyweight workout.

Perform the A and B supersets for the prescribed sets and reps and all the sets and reps on the straight sets before moving on to the next exercise. Alternate between the upper and lower body workouts 3 or 4 times a week, or use them as standalone workouts when you drag yourself away from the buffet.

1A. Resistance Band Face Pulls: 4 sets 12-15 reps

1B. Push-ups (use the resistance band to make it harder): 4 sets, 10-12 reps. Take 3 seconds to lower down, 1-second hold at the bottom, and explosive return to the top.

90 seconds rest between supersets.

2B. Single-arm band shoulder press : 3 sets, 10-15 on each arm.

90 seconds rest between supersets.

Warm Up

Series A

Series B

2A. Bodyweight single-leg hip thrust: 3 sets, 10-15 reps
2B. Bodyweight Bulgarian split-squat. (Use a slow eccentric tempo to add difficulty): 3 sets, 12-20 reps (each side)
Rest 90 seconds between sets.

Series C

3 sets 12-20 reps on each side, 90 seconds rest.

3A.  Band single-leg Romanian deadlift: 3  sets, 15-20 reps (each leg)
3B.  Ab walkouts: 3 sets,  6-8 reps
Rest 90 seconds between sets.



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