Here is an example of a quickie Ripcords workout. All you need is your hotel room door, Ripcords resistance bands, and the Ripcords Advanced Door Anchor.
High knee jog in place: 2 sets of 30 secs.
Using Ripcords with the Advanced Door Anchors allows the user to be able to unlock so many new exercises including training the chest, back, triceps and core. Users can put the door anchor at the bottom, middle, top, or at any height on the door to mimic sport specific movements, perform crunches, and do compound movements (ex: squat and row, lunge and fly, etc.)
Do 3 sets of 15 reps for each exercise.
** Limit rest in between exercise to get a cardio workout as well as a muscle workout at the same time.
Band Alternating Bicep Curl: (Mid Door Height) Facing the door, hold handles with palms facing up at waist height, bring the right hand up to the shoulder while flexing the bicep. Return to start position and repeat with left hand. Continue alternating for 15 reps on each side.
Triceps Press Downs: (Top Door Height) Facing the door, hold handles with palms facing down at chest level. Bring hands down and back so arms are fully extended, slightly behind you, at your sides. Repeat.
Triceps Overhead Press: (Low Door Height) Face away from the door. Hold handles, palms up with arms bent back at a 90 degree angle overhead. Straighten both arms up overhead. Repeat.
Straight Arm Pulldown: (Top Door Height) Facing the door, hold both handles with arms straight out at eye level, palms facing down. Maintaining straight arms, bring hands down to your sides. Repeat.
Two Arm Alternating Grip Row: (Mid Door Height) Facing the door with arms straight out at shoulder height, palms facing down. Turning your right hand so palm faces inward, bring your hand in towards your chest. Return to start position and repeat with left arm. Do 15 on each side.
Reverse Flies: (Mid Door Height) Facing the door, hold handles with arms straight out in front of you at shoulder height. Keeping elbows at shoulder height, bring arms back to the sides, squeezing the shoulder blades. Return to start. Repeat.
Jockey Row: (Low Door Height): Squat and row combo. Stand with feet hip distance apart. Holding handles, palms facing each other. Arms straight down in front of you. Squat down while simultaneously bringing your hands up towards your arm pits, bringing your elbows back. Return to start and repeat.
Squat: (No door, standing on center of band) Standing hip distance apart at the center of the band, hold handles at the shoulders, palms facing towards the body. Squat and return to start position. Repeat.
Split Squat: (No door, standing on band with one foot. Alternate) Stand with your right foot on the center of the bandand your left leg behind in a stationary lunge. With elbows in front of you, at shoulder height, bring handles up by your ears. Bend your front leg so that back leg bends and knee almost touches the floor. Slightly come up, so left knee comes off the floor but knees are still bent. Repeat for 15 reps and switch legs.
Torso Twist: (Mid Height) Turn so that your right side is facing the door. Stand hip distance apart. Hold both handles with both hands at shoulder height on your right side. Twist your torso without turning the hips. Keeping your arms straight bring your hands across your body so they end at your left side. Repeat 15 times and switch sides.
Wood Chop: (Top Height) Turn so that your right side is facing the door. Stand hip distance apart. Hold both handles with both hands, above your head on you right side. Keeping your arms straight, twist your torso and turn hips, bring your hands diagonally across your body so they end by your left hip. Repeat 15 times and switch sides.
Lying Down Crunch: (Low Height = holding band above head) Lie on your back with your knees bent and feet on the floor. Holding both handles in both hands above your head, come up for a crunch. Return to start position without coming all the way back down to keep the core engaged. Repeat.
Decline Chest Flies: (Top Height = hands pull to waist) Facing away from the door, take a handle in each hand in front of you, slightly above head level. Bring both hands down to waist level. Return to start position. Repeat.
Incline Chest Flies: (Low Height = hands pull to shoulders) Facing away from the door, stand with your right leg forward and slightly bent so that you are in a light lunge. Holding the handles with your arms open at the sides of our legs, and elbows slightly bent, bring up and towards each other at shoulder height. Return to start and repeat.
Chest Press: (Mid Height) Facing away from the door, stand with your right leg forward and slightly bent so that you are in a light lunge. With elbows lifted behind you, and shoulders pulled back hold handles at your shoulders. Bring arms straight out in front of you at shoulder height. Return to start and repeat.
Standing on Band Overhead Press: Stand with both feet at the center of the band, hip distance apart. Hold a handle in each hand at the shoulders, elbows up at your sides, palms facing away from the body. Raise arms overhead until arms are full extended, make sure to keep your shoulders down. Return to start and repeat.
Standing on Band Shoulder Raises: Stand at the center of the band, hip distance apart. Hold a handle in each hand, arms down at your sides, palms facing towards the legs. Keeping arms straight, bring hands straight up in front of you to shoulder height. Return to start and repeat.