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[Workout Plans] Burn Your Body Up Anywhere With The Fat Firecracker Resistance Band Workout

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No gym? No problem.

Crank up the burn ANYWHERE with the Fat Firecracker Resistance Band Workout — an 8 set, 2 round, back-and-forth slobberknocker that’ll scorch your muscles, burn out your upper body, and overclock your metabolism. If you’re looking to lean up, trim down, and throw your muscles completely off, get ready for battle.

Using the (unassumingly potent) combo of resistance bands and bodyweight, the FFRBW is designed primarily to elevate caloric burn and build upper body muscle tone, definition, and endurance. Reps are kept intentionally high—in a way that’s vigorous and explosive—and sets are intense, with next-to-no rest. By leveraging different muscle groups in successive sets, it allows the body to constantly perform without fatiguing to the point of exhaustion. That forces the heart rate and metabolism into a perpetual state of overdrive, which burns a downpour of calories and excavates stubborn fat stores; all while your muscles churn through a gauntlet of exercises.

You’ll burn your muscles out one after another—and build definition in the process—while they flare in a glorious symphony. Get ready for a few full-body fireworks.

Just like March’s WOTM, it’s a minimalist, improv workout circuit that requires 4 basics:

  • Your body
  • Open space
  • A set of resistance bands — we like and use Conquer Resistance Bands ($29, Amazon).
  • A door. Palm trees, poles, friends, and anything else that’s rock solid and stationary works too — you’ll be wrapping the bands around it.


The Fat Firecracker Resistance Band Workout


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Image: Muscle And Fitness 

The Fat Firecracker Resistance Band Workout is designed to be done at home, on-the-go, or whenever you need an improv workout. Here’s how it rolls:

The Objective: Complete every exercise, in order, with minimal rest. And then DO IT AGAIN for round 2.

  • Try to keep rest in between supersets as low as possible. If you need a breather to reset the bands, that’s acceptable, but push yourself to move as quickly as possible.
  • Complete 2 rounds per workout.
  • Rest 3-5 minutes between rounds.
  • Use a light resistance band. Endurance is paramount — make sure it’s light enough for you to finish the entire round. For exercises like reverse flies or curls, the weight will be much lighter than with a horizontal row or shoulder press. Adjust accordingly for each set.
  • When setting up, there should be adequate tension across the band, but it shouldn’t be so tight that you can’t easily move through a full range of motion. If the band is too long, cross it over.
  • Take at least 1 day off in between each workout circuit.

*Click on each exercise name for a full pop-out video demo. A printable recap of the workout is available here.

 

1. Mountain Climbers


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How To:

Protocol: 45 reps

Target Muscle(s): Legs, Abs

  • (1) Start in push up position.
  • (2) Dig your hands into the ground and explosively step your left foot up as far as possible. Immediately kick your left foot out and bring your right foot in.
  • (3) Continue to alternate vigorously one after another. The movement should be fluid. Repeat for 45 reps.

 

 

2. Jumping Jacks


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How To:

Protocol: 45 reps

Target Muscle(s): Full Body

  • (1) Stand tall.
  • (2) Jump and kick your arms/legs out wide.
  • (3) Jump and bring your arms/legs back into center.
  • (4) Repeat for 45 reps.

 

 

3. Band Shoulder Press + Band Upright Rows


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How To:

Protocol: 30 Shoulder Presses + 20 Upright Rows

Target Muscle(s): Shoulders

  • (1) Loop the bands around your feet and do 30 Band Shoulder Presses. Keep your core tight and back straight.
  • (2) Immediately cross the bands over one another and do 20 Band Upright Rows. Keep your elbows high and bring the handles up to neck height.

 

 

4. Reverse Band Lunge & Rows + Band High Rows


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How To:

Protocol: 10/leg Reverse Band Lunge & Rows + 30 Band High Rows

Target Muscle(s): Back, Legs, Biceps

  • (1) Hook the bands up slightly below chest height and do 10 Reverse Band Lunge & Rows per leg. Row in at the bottom of every lunge.
  • (2) Raise the bands to an elevated position and do 20 Band High Rows. Bring the handles downwards into your torso.

 

 

5. Band Bicep Curls + Band Hammer Curls


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How To:

Protocol: 30 Band Bicep Curls + 30 Band Hammer Curls

Target Muscle(s): Biceps

  • (1) Loop the bands under your feet and do 30 Band Bicep Curls. Hold the handles with an underhand grip.
  • (2) Immediately do 30 Band Hammer Curls. Grab the tube and curl up with a neutral grip (palms facing in).

 

 

6. Band Overhead Triceps Extensions + Band Triceps Kickbacks


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How To:

Protocol: 25 Band Overhead Tricep Extensions + 20 Band Tricep Kickbacks

Target Muscle(s): Triceps

  • (1) Set the bands to a high position, lean forward away from the pivot point, and do 30 Band Overhead Triceps Extensions.
  • (2) Immediately loop the bands under your feet, bend over, and do 20 Band Triceps Kickbacks. Make sure to sit back into your butt, maintain a tight core, and keep your torso at roughly 60º.

 

 

7. Band Lateral Raises + Band Overhead Raises + Band Reverse Flies


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How To:

Protocol: 15 Band Lateral Raises + 15 Band Overhead Raises + 15 Band Reverse Flies

Target Muscle(s): Shoulders

  • (1) Loop the bands under your feet and complete 15 Band Lateral Raises. Keep your arms straight and raise the bands up to shoulder height; you should form a big “T.”
  • (2) Immediately hook the bands up in a low position and complete 15 Band Overhead RaisesDip down slightly, explode upwards, and pull the handle straight overhead. Keep your arms straight and locked.
  • (3) Loop the bands back under your feet, bend over to 60º and complete 15 Reverse Flies. Keep your core tight and bring your arms back as far as possible.

 

 

8. Push Ups + Bench Dips


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How To:

Protocol: Push Ups to failure + Bench Dips to failure

Target Muscle(s): Triceps, Chest

  • (1) Do as many Push Ups as you can.
  • (2) Immediately do as many Bench Dips as possible until your muscles fail. You can also use a table, couch, platform, etc.

Rest for 5 minutes and run it back for round 2.



 


Page: 1 | 2 (Printable Recap)


Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto

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  • Stacey

    Hi Bryan,
    I broke my foot (2nd metatarsal) two weeks ago. I am non-weight bearing and am in a cast for 4 weeks. I was wondering what, if any, leg exercises I can do during my recovery to minimize muscle atrophy. I am typically in the gym five days a week and besides being sick about my hard work being wasted, I’m getting antsy only doing upper body. I never thought Id miss burpees! Thanks for your help.
    Stacey

    • Hey Stacey,

      Don’t freak! First off, your muscles won’t atrophy in 4 weeks. If anything, you *might* temporarily lose a little bit of strength, but it’ll come right back.

      Second, don’t mess with your injury. Let it heal fully so that you can get back to your workouts at 100% — the last thing you want is a more severe set-back. I wouldn’t do or recommend any leg work until it’s better, other than light cycling (it shouldn’t be weight-bearing).

      For now, (A) focus on eating clean and (B) emphasize your upper body, back, arms. and abs. That should keep you more than occupied for the next month 🙂

      Plus, you’ll likely see gains you wouldn’t have otherwise. Have fun with the new type of workouts.

      -Bryan

      • Stacey

        Thank you so much for the direction. Freaked out is exactly how I was feeling but this really helps. I’m enjoying all of the ideas I’ve found on the site and REALLY can’t wait to dig into the other workouts once I’m recovered. Thanks again, you’ve been an enormous help and encouragement!

        • You got it, I’ve suffered through that feeling in the past and know how stressful it can be. Sometimes a little injury or time off—and then realizing that your body won’t spontaneously combust—is a really positive thing for the psyche and your personal sanity.

          Feel better and come back stronger!

          Bryan