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Boost Your Metabolism with This Do-Anywhere Band Workout



Photography by James Patrick

When the sunny season is in full swing, the last place you want to be is in a dark, stuffy gym—but that doesn’t mean you’re prepared to totally abandon your fitness regime in the name of beaches and barbeques. Enter your have-it-all solution: a metabolic conditioning routine using a resistance band.

If you’re not familiar with metabolic conditioning (or “metcon”), it’s an incredibly efficient method for boosting calorie burn and increasing metabolic rate by combining multi-joint exercises with limited rest. When the muscles are undertaking intense exercise, the demand for energy production increases so the body draws upon its lipid stores (i.e. body fat) and stored nutrients. The icing on the cake? Metabolic training can increase the body’s metabolism and calorie expenditure for 24-48 hours after your last rep, thanks to Excess Post-Exercise Oxygen Consumption, or EPOC.

You can incorporate dumbbells or kettlebells into any metabolic conditioning workout, but for location flexibility and convenience—two keys to summer fitness success—this routine utilizes the mighty resistance band. Not only do resistance bands offer portability, but they also provide strengthening benefits while allowing for explosive movements and a full range of motion.

Stand with feet shoulder-width apart and the band underneath your feet. Place the loop over your head so the band goes behind your neck. Perform a regular squat (A), then explosively jump straight upwards (B). Land, immediately lower back into a squat, and repeat.

Stand with your feet shoulder-width apart with the band secured under your feet. Hold the other end of the band in both hands in front of your thighs (A). Leading with your elbows, pull the band up towards your chin (B). Slowly lower back down, and repeat. 

Stand with your feet shoulder-width apart with the band secured under your feet. Hold the other end with both hands in front of your shoulders, palms facing out. Perform a squat (A). As you come up to standing, extend your arms and press the band straight overhead (B). Lower back down and repeat.

Get into push-up position with the band looped around your back and secured under your hands, making sure there is resistance in the band. Lower to the bottom of a push-up (A), press back up (B), and repeat.

Stand with your feet shoulder-width apart with the band secured under your feet and the other end in both hands, extended above your head (A). Keeping your upper body stationary, brace your core and perform a squat (B). Press back up to standing, then immediately repeat.

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Work Outs

Training, Thought & Truth – Episode 4 : w/ Jimmy McGuirk



Training Thought and Truth, hosted by Anthony Casey.

The 4th episode, a conversation with Jimmy McGuirk, weight-lifting enthusiast.
The psychology behind weightlifting.

How do you bring yourself into alignment? What drives hyper-determined individuals?
Fitness, food and faith, what drives us towards meaning and well-being.

MUSIC: Song: NOWE – Burning (Vlog No Copyright Music)
Music provided by Vlog No Copyright Music.
Video Link:
Article Sources:

Bible Sources :


The 7 Benefits of Weight Lifting Every Woman Should Know


Big Bang


The pump

Attitude era


Vermicompost 50 kg bag

Muscle growth

Importance of Sleep for Muscle Growth


Muscle memory

Muscle Memory Is Real and Here’s How It Helps You Build Muscle Fast

Time under tension

Get big with ‘time under tension’

People impact

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Work Outs

Model Wears Corset 23 Hours A Day To Achieve 20 Inch Waist



Model Wears Corset 23 Hours A Day To Achieve 20 Inch Waist
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Aleira Avendaño achieved an eye-watering 20 inch waist from wearing a corset 23 hours a day. The busty model, who is a surgically enhanced 34DD, has been wearing the waist-shrinking garment for the last six years and even refers to it as her second skin. And despite doctors’ warnings that the corset poses seriously health risks, Aleira continues to turn heads with her extreme shape. 

Videographer / Director: Manaure Quintero
Producer: Jack McKay / Nick Johnson
Editor: Sonia Estal

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Work Outs

Highlights Day5 I Swimming Mens Womens Finals #Napoli2019



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