4-Week Program Keeping Your Muscle Gains While On Vacation

Losing muscle mass is one of the biggest fears circling most avid lifters and workout maniacs. To prevent this devastating scenario, I strongly suggest getting yourself an inexpensive set of resistance bands.

In this program, I will show you techniques used to avoid muscle evaporation while you travel and enjoy your vacation. If you are serious about your training, the grind doesn’t stop, you just have to make adjustments.

Which is fine, resistance band training is highly effective and can actually help your gains.

Unless you’re having too much fun…

But doing a little goes a long way, so here’s a really good at-home or traveling program for maintaining muscle, staying lean, and getting that pump we all strive for.

What Resistance Bands to Buy While on Vacation

Here are resistance bands I suggest purchasing that will be the best bang for your buck while traveling and not having access to a gym.

Most exercises you do with a dumbbell can be done with a band. It’s great to incorporate resistance bands into your training because they provide a different stimulus to your muscles throughout your range of motion.

How To Make Resistance Band Training Effective and Build Muscle

Rather than performing traditional 8-12 reps, you will be increasing the repetitions, performing them in a controlled manner, and working your way to 20+ reps for more time under tension.

Adding a pause at specific places during your repetitions can provide a higher return on your investment, meaning you will see greater gains by holding the contracting phase of each exercise. This will challenge the body and mind, making the workout more intense and painful. (feel the burn!)

Focus on slowly contracting the eccentric portion of the movement, this will increase intensity.

4-Week Vacation Workout Schedule (click each exercise for video demo)

Workout Schedule:

Day 1: HIIT Shoulders
Day 2: Back and Abs
Day 3: HIIT Chest
Day 4: Arms and Abs


Repeat each week.

Day 1: HIIT and Shoulders

Day 1: HIIT Shoulders

  1. Overhead Jackhammer
    3×15

    Superset with 15 Burpees

    1-minute break between sets.

  2. Neutral-Grip Front Raise
    3x till failure

    Superset with 15 Burpees

    1-minute break between sets.

  3. Shoulder Lateral Raises – With Bands
    3x till failure

    Superset with 15 Burpees

    1-minute break between sets.

  4. Rear Delt Flyes
    3x till failure

    Superset with 15 Burpees

    1-minute break between sets.

Day 2: Back and Abs

Day 2: Back and Abs

  1. Band-Resisted Seated Row
    3x till failure

    Superset with Bicycles (abs)
    20 each side

    1-minute break between sets.

  2. RDL to Row Combo
    3x till failure

    Superset with Reverse Crunches
    10-15 reps

    1-minute break between sets.

  3. Lat Band Pulldowns
    3x till failure

    Superset with Toe Taps
    15 each side

    1-minute break between sets.

  4. Band Bent Over Rows
    3x till failure

    Superset with 20 Full Sit-Ups

    1-minute break between sets.

Day 3: HIIT Chest

Day 3: HIIT Chest

  1. Push Up Press
    3x till failure

    Superset with 15 Burpees

    1-minute break between sets.

  2. Band Chest Flyes
    3x till failure

    Superset with 15 Burpees

    1-minute break between sets.

  3. Decline Band Bench Press
    3x till failure

    Superset with 15 Burpees

    1-minute break between sets.

  4. Band Pull Overs
    3x till failure

    Superset with 15 Burpees

    1-minute break between sets.

Day 4: Arms and Abs

cooperbrunnerfitness

Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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