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[WOTM, 03/2014] The Jetsetter’s Carry On Workout

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Whether you’re hotel-bound, perpetually ping-ponging across the country for business; taking a last minute sun-soaked jaunt to Turks & Caicos; or rendezvousing throughout Europe, finding a gym and banging out a legitimate workout can be a MASSIVE pain in the ass. If you’re completely neurotic and diligent, it can be extremely painful and an indefinite source of anxiety.

Struggle (and stress) less with The Jetsetter’s Carry On Workout (March’s WOTM) — a minimalist, do anywhere, bang-out-at-any-time workout plan that requires 4 basics:

  • Your body
  • Open space
  • A set of resistance bands — each set comes with a bag of different “weights” (i.e. different levels of tension). We like Black Mountain Products’ set ($33, Amazon), which ranges from 2-62 lbs and has a door attachment (for rows, presses, etc.).
  • 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.

Using the high-paced combination of calisthenic, bodyweight movements and resistance-based band exercises — including a number of vigorous supersets — it’s an effective way to crank up your heart rate, thrash muscle fibers, stimulate growth, and unleash streams of freshly generated sweat.

Given the light-ish load, rest should be kept to a max of 30s between sets to ensure that your heart rate is perpetually in the orange. That is, FIRE MODE — the area where you’re explosively torching calories and fat like a physique sculpting furnace.

And if you’re trapped in a snowstorm or simply prefer in-home workouts, it’s completely versatile and perfect for that, too.


The Jetsetter’s Carry On Workout


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Image: Daily Mail

The Jetsetter’s Carry On Workout is designed to be done whenever you’re on the go, up to 4 days in a row before resting. Rest 30 seconds in between sets.

For each set, choose a resistance band setting that’s most appropriate for your personal strength level. For exercises like reverse flies, the weight will be much lower than with a chest press or row. When setting up, there should be adequate tension across the band to make each exercise difficult, but not so tight that you can’t move through a full range of motion.

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

 

1. WARM UP — Burpees


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How To:

Protocol: 3 sets — 10 reps

Target Muscle(s): Legs, Chest

  • (1) Start in a standing position, squat down, and kick your legs out into full push-up position.
  • (2) Do 1 push up, hop forward into a low squat position, and explosively jump upwards into the air. Return to the ground, squat down, and repeat the rest of the movement for 10 total reps — each burpee should be one fluid motion.

 

 

2. Resistance Band Squat Presses


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Legs, Shoulders

  • (1) Stand tall on top of a band and hold both handles with an overhand grip.
  • (2) Squat down until your quads are below parallel with the floor, powerfully explode upwards, and press the handles overhead.
  • (3) Lower the handles back down and repeat for 12 reps. The motion should be fluid and continuous without stopping.

 

 

3. Resistance Band Reverse Flies


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Image: Muscle and Fitness

How To:

Protocol: 2 sets — 15 reps

Target Muscle(s): Rear Deltoids, Triceps

  • (1) Hold the band straight out in front of your chest with an overhand grip and your arms roughly shoulder width apart.
  • (2) Contract your rear delts and upper back, and pull the band back until your hands are in line with your torso — your body should form a “T.” Keep your arms up at shoulder height throughout. They shouldn’t drop.
  • (3) Slowly bring your arms back in towards your chest. Repeat for 10 reps.

 

 

4. SUPERSET — Resistance Band Chest Press + Push Ups


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How To:

Protocol: 3 sets — 12 reps (resistance band chest press); 15 reps (push ups)

Target Muscle(s): Chest, Triceps

  • (1) Using the door attachment, set up the resistance band so that it’s at chest height. Lean forward slightly and complete 12 reps of the resistance band chest press.
  • (2) Immediately afterwards bang out 15 push ups. 

 

 

5. SUPERSET — Band Horizontal Squatting RowsBand Over Rows


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How To:

Protocol: 3 sets — 12 reps (squatting rows); 12 reps (bent over rows)

Target Muscle(s): Back, Biceps

  • (1) Using the door attachment, set up the resistance band so that it’s in line with your waist. Grab the handles with a neutral grip (palms in), step back away from the door to create tension, squat down, and row the bands into your torso. Repeat for 12 reps. GET LOW — your quads should be parallel with the ground throughout the entire set.
  • (2) Immediately detach the bands, place them under your feet, bend over to 45º, and complete 12 band bent over rows. Row the handles into your torso with a TIGHT core.

 

 

6. SUPERSET — Planks + Side Planks + Bicycle Crunches


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How To:

Protocol: 3 sets — 60 seconds (plank); 30 seconds/side (side planks); 30 reps (bicycle crunches)

Primary Muscles: Abs

  • (1) Plank for 60 seconds.
  • (2) Immediately turn over onto one side and do a side plank for 30 seconds. Flip over and repeat for the opposite side.
  • (3) Immediately hit the floor and bang out 30 bicycle crunches.

 

 

7. SUPERSET — Band Biceps CurlsBand Single Arm Triceps Extensions


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How To:

Protocol: 2 sets — 12 reps (biceps curls); 12 reps/arm (triceps extensions)

Target Muscle(s): Biceps, Triceps

  • (1) Stand tall with the band threaded under your feet. Hold both handles with an underhand grip and complete 12 band biceps curls.
  • (2) Immediately grab the band with one hand, lean forward, and complete 12 one-arm overhead triceps extensions. Repeat for the opposite arm.

 

8. SUPERSET — Band Lateral RaisesBand Shoulder Press


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How To:

Protocol: 2 sets — 12 reps (lateral raise); 12 reps (shoulder press)

Target Muscle(s): Shoulders

  • (1) Stand on top of a band, lean forward slightly, and complete 12 band lateral raises. Keep your arms straight and raise the bands up to shoulder height; you should form a big “T.”
  • (2) Immediately complete 12 reps of the band shoulder press. Maintain a tight core, draw your shoulders back, and lower your arms until they’re slightly below parallel.



 


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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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