Fitness on the Fly

No need to skip your workout when you're on the road. Get total-body toned in just 20 minutes with this resistance band workout.

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Your On-the-Go Resistance Band Workout

Do these exercises in order with little to no rest between moves for maximum calorie burning. Go through the entire routine two to three times, resting for one to two minutes between circuits, for a great head-to-toe sculpting session.

1. Squat and Press

Target Muscles: quadriceps, gluteus maximus, anterior and lateral deltoids

Set Up: Stand in the center of the band with your feet hip-width apart, holding the band handles at shoulder height, palms forward.

Action: Squat down until your thighs come parallel to the floor [A], then press through your heels to stand back up. As you reach full extension, drive the band handles up toward the ceiling [B]. Reverse the move, and return to the starting position.

Tip: Because you’re stretching the band really far when extending your arms overhead, use a lighter band for this move to protect your shoulders.


2. Chest Press and Flye

Target Muscles: pectorals, anterior deltoids

Set Up: Anchor the band in a door. Hold the handles at shoulder height and take a large step away from the anchor with one foot. Extend your arms parallel to the ground, palms facing downward [A].

Action: Bend your elbows to bring your hands back toward your shoulders [B]. Smoothly reverse the move, pressing the handles to an extended position. Turn your palms inward, bend your elbows slightly, and open your arms wide until your elbows come in line with your torso [C]. Bring the handles back to the starting position. Continue, alternating presses and flyes.


3. Lunge with Curl

Target Muscles: quadriceps, gluteus maximus, biceps brachii

Set Up: Step on the center of the band with your left foot. Hold the handles at your sides, arms in close to your body, palms forward. Step back with your right foot [A].

Action: Keeping your upper arms tight to your sides, curl the handles toward your shoulders [B]. Next, bend your legs to lower into a lunge [C]. Return to your standing position, then lower your arms for one rep. Complete all reps before switching to your other side.


4. Balancing Triceps Extension

Target Muscles: triceps brachii, transverse abdominis

Set Up: Stand on one end of the band with your right foot and hold the other end in your right hand. Lift your right elbow so it points toward the ceiling, and drop your hand behind your head. Place your left hand on your waist and lift your left knee to hip height in front of you.

Action: Straighten your right arm toward the ceiling, keeping your upper arm close to your ear and your core tight. Pause at full extension, then slowly lower to the starting position. Complete all reps on one side, then switch to the other.


5. Deadlift with Row

Target Muscles: hamstrings, gluteus maximus, latissimus dorsi, rhomboids, rear deltoids

Set Up: Knot a loop in the band and stand on it with both feet. Hold the handles at your sides with your palms facing inward.

Action: Keeping your legs straight, fold forward from the hips until your torso makes a 45-degree angle [A]. Pull both handles toward your rib cage, squeezing your shoulder blades together while keeping your elbows in close to your sides [B]. Pause, then lower your hands and use your hamstrings and glutes to raise your body back to the starting position.


6. Torso Rotation

Target Muscles: obliques, transverse abdominis, rear and lateral deltoids, pectorals, trapezius, rhomboids

Set Up: Anchor the band at shoulder height and stand sideways to the anchor, feet shoulder-width apart for stability. Grasp both handles with straight arms at chest height, and rotate your torso and shoulders toward the anchor [A].

Action: Move your arms, shoulders and torso as one unit and twist away from the anchor, stretching the band as you pull it across your body to face the opposite way [B]. Slowly uncoil and return to the starting position. Complete all reps on one side then switch to the other.