Summer is officially HERE. That means nonstop weddings, bachelor(ette) parties, vacations, traveling, and other shenanigans that generally uproot you from any semblance of a normal routine.
While all of that is peachy and oh so lovely, it’s an absolute nightmare for anyone attached to a diligent workout schedule.
And that’s where we come in to save the day. SUPERHERO STATUS.
June’s WOTM—The Hurricane Resistance Band Workout—is all about resistance. Resistance bands, that is, en route to a long, lean body.
Resistance bands are an incredible and highly underrated tool. EVERYONE should own a pair. Especially if you’re someone who travels incessantly, loves to get workout outdoors, needs to work on flexibility and mobility (hint: basically everyone), or just needs to break up the monotony and repetition of pumping iron day-in, day-out into oblivion.
The reality is, resistance bands aren’t just a gimmicky, lightweight, portable workout solution. They actively work your muscles differently and facilitate a very different style of workout—a MAJOR KEY for busting through plateaus—and one that’s capable of blasting your body just as hard as a traditional gym routine.
They’re unique in a few different ways:
- 1) Res. bands provide dynamic resistance, meaning that the amount of “weight” you’re lifting actually changes throughout a movement. As the bands get further away from the pivot point, the tension increases, increasing the amount of force needed to finish a movement — that builds power and acceleration. If you’re doing a row or chest press with resistance bands, it’ll automatically magnify the point of peak contraction.
- 2) Res. bands apply tension at all points in a movement (as opposed to resisting gravity), which amplifies the concentric AND eccentric phases of a lift, and easily allows you to work isometrically just by stopping your movement at any point. You’re working every second of a lift.
- 3) Res. bands allow you to quickly adjust the tension (i.e. “weight”) simply by changing your hand placement or the amount of slack. They’re uber versatile and produce any number of “weight” combos.
- 4) Res. bands are great for building muscle stability. As opposed to working in one plane with weights—vertically or horizontally—resistance bands allow you vary your movement path throughout a movement. You’re able to safely work your muscles through movement patterns that aren’t feasible with weights. THAT hammers the stabilizer muscles.
- 5) Res. bands facilitate over 100 traditional gym exercises.
They’re a killer tool to produce a deep, searing burn throughout your muscles wherever you are. Hell, you can even bust them out in your pool. And bonus points: they fit easily in any suitcase or backpack.
Here’s all that you’ll need to get the June’s WOTM rolling:
- Your body and open space. The workout is perfect for any apartment, dorm room, hotel room, park, beach, or wherever else you can squeeze it in.
- A set of resistance bands — we like and use Conquer Resistance Bands ($29, Amazon).
- Something stationary. Palm trees, poles, and railings all work swimmingly — you’ll need to loop the bands around something stationary for certain exercises.
Get to it.
[WOTM 06/2016] The Hurricane Resistance Band Workout
The Hurricane Resistance Band Workout is a full body workout routine that’s comprised of 4 micro circuits:
- (A) ABS ABS ABS
- (B) Lower Body
- (C) Upper Body, Push
- (D) Upper Body, Pull
Complete circuits A→B→C→D in order, in as little time as possible. Rest 5 minutes and then repeat the full cycle a second time. Let me repeat: you’re doing EACH CIRCUIT TWO TIMES THROUGH.
For all resistance band exercises, play around with the bands until you hit a tension that’s challenging but let’s you finish each set for the prescribed number of reps.
Set a timer and time your workout from start to finish. Your goal: finish the workout faster than you did previously (without compromising form, obviously).
Ready? Grab a band set and GET AFTER IT. RAWR.
*Click on each exercise name for a full pop-out video demo. A printable recap of the workout is available here.
CIRCUIT A — ABS ABS ABS
Target Muscle(s): Abs (All), Lower Abs, Rectus Abdominis, Obliques
- (1) Ab Plank — 90 seconds. Hold a plank for 90 seconds. Press down THROUGH your elbows, squeeze your abs tight, and keep your butt up. Make sure you ENGAGE your core the entire time.
- (2) Bicycle Crunches — 45 reps. Alternate sides, touching your elbow to the opposite knee. Move slowly and SQUEEZE your abs during each rep.
- (3) Side Planks — 45 seconds/side. Form a flat bridge on either side, using your forearm as a prop. Squeeze your core throughout.
- (4) Ab Sprinters — 15 reps/side. Start on the floor with your body flat. Vigorously contract your abs and raise your right knee/left elbow simultaneously. Continue to alternate sides.
- (5) Ab V-Ups — 15 reps. Start flat on the floor with your arms extended overhead. Raise your arms and legs, contract your abs, and touch your toes overhead. It should form a “V” with your body.