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Boost Your Metabolism with This Do-Anywhere Band Workout

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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.

Work Outs

To Lose 10 Pounds in a WEEK = Do This Elliptical Workout

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“I swear https://www.nowloss.com/yt/ is rigged because I Lost 7 Pounds in 4 Days” -Priscilla Kinnear

Have you seen how to lose 10 pounds fast (by yesterday) ⏵ https://www.youtube.com/watch?v=wXzveroBplo

ALL 4 Elliptical Weight Loss Workouts ⏵ http://www.nowloss.com/elip/

You can download a printable version of this workout along with the mp3 for motivation here: http://www.nowloss.com/elip

This is a basic 30 minute elliptical workout based on the 30-20-10 rest pyramid (that I invented). It’s very intense but that’s what you need if you want to lose weight REAL FAST and keep it off for good!

If you do not have e an elliptical then just follow along with this workout on your treadmill, bike, glider or etc OR… you can even do it while running in place, jump rope or jumping jacks.

QUICK TIP: wear a weight vest or add 10% of your body weight to lose weight EVEN faster with this elliptical workout so for example… If you weigh 200 pounds then wear a 20 pound weight vest or use a book bag filled with weights because the more you weight = the more calories you will burn.

Here’s the full workout laid out for you…

Go all out on the elliptical for 30 seconds
*****REST 30 seconds
Go all out on the elliptical for 30 seconds
*****REST 20 seconds
Go all out on the elliptical for 30 seconds
*****REST 10 seconds
Go all out on the elliptical for 30 seconds
*****REST 10 seconds
Go all out on the elliptical for 30 seconds
*****REST 20 seconds
Go all out on the elliptical for 30 seconds
*****REST 30 seconds
Go all out on the elliptical for 30 seconds
*****REST UP TO 1 Minute and repeat 1-to-3 times

Each set last 5 ½ minutes so do at least 2 sets for a 13 minute workout and as you get in shape do 3+ sets and as for losing 10 pounds ASAP…

Do this 30 minute workout 2 times a day (morning & evening) 3-to-4 days a week along with doing the diet at nowloss.com/diet or simply go here: http://www.nowloss.com/nowloss-diet.htm

And NO. you don’t have to use any resistance level but in the workout you see me doing the resistance is set on the basic 3 (out of 10) but whatever resistance level you use I recommend that you don’t set it too high and not to set it so low that you can’t control how fast your legs move.

I’m also going at least 200 SPM (strides per minute) the entire workout which is about 80% of my max speed of 250-to-275 SPM but in the elliptical workout above I think was always over at least 220 SPM for the entire workout.

To get the best elliptical workout you can you want to do the same thing and stay at or over 80% of your max SPM the entire workout. TO get your max SPM just go all out as fast as you can for 15 seconds on the elliptical and then take that number and multiply it by .8

For example if your max SPM is 150 then 120 would be 80% and you want to stay over that the whole workout.

See my other elliptical workout here: http://www.youtube.com/watch?v=MjHaLu6QkdI

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More Elliptical Workouts:
10 minute Elliptical Workout: http://www.youtube.com/watch?v=MjHaLu6QkdI

32 minute, 747 calorie burning Elliptical Workout: http://www.youtube.com/watch?v=1esP3Zng8LQ

Jay-z Elliptical workout: http://www.youtube.com/watch?v=fiECI4n365I

You can download a printable version of this workout along with the mp3 for motivation here: http://www.nowloss.com/elip

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I’m Adrian Bryant & I’m the guy who created NowLoss.com to help you look good naked. See the people I’ve already helped look good naked here: http://www.nowloss.com/t

Facebook: https://www.facebook.com/NowLoss
Pinterest: http://www.pinterest.com/nowloss/
Instagram: http://instagram.com/adrian_bryant

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Work Outs

Gender Neutrality, Trans Athletes, and Societal Norms | Channel T Ep 27: Zuby @ZubyMusic

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Have you ever smashed a weight lifting record in your country?

Zuby took his weightlifting skills to the test and conquered the UK’s Female benchpress and deadlift weight records.

Not only did he disturb the peace, but caused a new wave of thought to surface into today’s multifaceted realm of sensitivity.

It is so hard nowadays not to offend anybody so we got into various topics that society usually tip-toes around daily.

Be sure to keep up with Zuby on all platforms!

@ZubyMusic

TeamZuby.com

Do NOT miss out on the action:

@chvnnel.t on Instagram

@t.abu.z on Instagram

@tabuzofficial on Twitter

Production: Ali Sharif

Instagram: @lemmemixyoshit

Soundcloud: 3Li

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Work Outs

The World’s Strongest Woman | Zuby Interview

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Interviewing rapper and activist Zuby about the state of social politics.

Follow Zuby here: https://twitter.com/ZubyMusic

Follow me on Bitchute: https://www.bitchute.com/profile/JnQkBKkHmwuP/

Follow me on Telegram: https://t.me/sargon_of_akkad

You can support me via:
Paypal: https://www.paypal.me/sargonofakkad
SubscribeStar: https://www.subscribestar.com/sargon
Merch: https://teespring.com/en-GB/stores/sargon-of-akkad
Bitcoin: 3F88QMRVaNdHqcufuQB2jRq6j3szR5Uddh

Other social media:
Gab: https://gab.com/Sargonofakkad100
Minds: https://www.minds.com/Sargon_of_Akkad
Facebook: https://www.facebook.com/sargonofakkad100/

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