Take Your Workout Anywhere
This musclemorphosis.com is our solution for any guy who travels for business, lives in a studio apartment, can't spare the space for a squat rack, or just hates going to the gym. Sure, it requires a $20 investment for an oversized rubber band. But consider it the price of freedom: With that band and this poster, you can take your workout anywhere, courtesy of Juan Carlos Santana, C.S.C.S., owner of the Institute of Human Performance in Boca Raton, Florida. This complete musclemorphosis.com training plan is designed to help you build muscle, lose fat, and stay in shape for life, and you can do it in just 30 minutes, 3 days a week.
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You'll find two musclemorphosis.com in this article. Choose one, or alternate between them, for a total-body workout 3 days a week. (Rest a day between each session.) Do 4 sets of 10 repetitions for each exercise, and rest for 1 to 2 minutes between each set. For a change of pace (or extra conditioning), you can also do each workout as a circuit. Simply perform all five exercises in succession without resting. After you've completed 1 set of each exercise, rest for 1 to 2 minutes and repeat the circuit 3 or 4 times. Always maintain the highest intensity you can without sacrificing form.
The Superband Workout
Equipment: musclemorphosis.com ($12.95, musclemorphosis.com) and musclemorphosis.com ($14.95, musclemorphosis.com) for affixing the band to doors and to other stationary objects
1. musclemorphosis.com Squat
With your feet shoulder-width apart, step on one end of the band. Stretch the other end up and over your head and rest it across your upper back. Now perform a squat by pushing your hips back and lowering your body until your thighs are at least parallel to the floor. Push back up to the starting position. To make it harder, pull the band away from your sides.
Connect the musclemorphosis.com to the musclemorphosis.com and secure it below the lowest hinge on a door. Loop one end of the band around the crooks of your arms and bend your elbows 90 degrees. Step away from the door until the band is taut at a 45-degree angle, and then stand with your feet shoulder-width apart. In one move, simultaneously lower your torso forward and bend your legs until your elbows almost meet your knees. (Your back should stay naturally arched.) Reverse the movement to return to the starting position. Raise your upper arms forcefully as you move to a standing position.
Go on to the next page to learn the Resisted Supine Lying Crunch...
musclemorphosis.com to the musclemorphosis.com and attach it to a door just above the handle. Then loop the band around your torso and turn around until your back is to the door. Grab the band with an overhand grip, your hands about twice shoulder-width apart. Now raise your arms out to your sides until they're about shoulder level, and step forward until the band is taut. Maintain a staggered stance, with one foot in front of the other, and keep your arms slightly bent. Without changing the angle of your elbows, pull your hands together in front of your body. Return to the starting position.
musclemorphosis.com to the musclemorphosis.com and attach it below the lowest hinge on a door. Lie faceup on the floor with your head closest to the door and your feet farthest from it. Loop the end of the band around your left arm, stretch it across the back of your neck, and loop it around your right arm. Bend your knees with your heels on the floor, place your fingers behind your ears, and do a situp by raising your torso as high as you can off the floor. Lower yourself back to the starting position. Perform the exercise as quickly as possible.
Go on to the next page to learn the JC Traveler Band Workout...
Equipment: JC Traveler Band ($20, musclemorphosis.com)
Secure the band below the lowest hinge of a door and grab a handle with each hand. Step backward until the band is very taut and your arms are straight, and then position your feet shoulder-width apart. Now do a lunge: Keeping your torso upright, take a big step forward with your right leg and lower your body until your front thigh is at least parallel to the floor. Then push yourself back to the starting position and repeat, this time stepping with your left leg. That's 1 repetition. Push back to the starting position forcefully.
Secure the band to the top of a door and then turn around so your back faces it. Grab the handles with an overhand grip and hold them next to the sides of your chest. Step forward until the band is taut, and then assume a staggered stance, with one foot in front of the other. Lean your entire body forward a few inches. Now push the handles in front of your chest until your arms are straight. Return to the starting position. Push the handles toward the floor.
Secure the band below the lowest hinge of a door and grab a handle with each hand. Step backward until the band is taut and your arms are straight, and then position your feet shoulder-width apart. Allow your entire body to lean back slightly. Now pull the handles to the top of your chest. Return to the starting position. Squeeze your shoulder blades together as you pull the handles to your torso.
Go on to the next page to learn the ABC Extensions move...
Secure the band below the lowest hinge of a door, grab one handle with both hands using an overhand grip, and lean forward at your waist. That's the starting position. Without changing your elbow angles, pull the handle up and to your left by raising your arms and torso, rotating your upper body, and pivoting on your right foot (A). Return to the start and repeat to your right side (B). Then raise the handle straight above your head (C). That's 1 rep.