On-The-Go Resistance Band Workout

On-The-Go Resistant Band Workout | Jennifer Diaz | Photo by  Kelsey Cherry

On-The-Go Resistant Band Workout | Jennifer Diaz | Photo by Kelsey Cherry

Resistance bands are some of the most accessible, affordable, and space-efficient pieces of workout equipment, making them a top choice on my healthy travel essential list! I love traveling, but being away from home and out of my normal routine can make it difficult to stay consistent with my workouts. And since one of the most important truths about exercise is "consistency is key," staying on track regardless of our environment is extremely important! Even the slightest bit of exercise can help us feel great mentally, emotionally, and physically. I usually try to move at least once a day while I'm traveling. This allows me to maintain a positive outlook and boosts my energy levels, so I'm able to enjoy my trip as much as possible!

Below are some of my favorite resistance band moves that are perfect for when you have minimal space! Spend 5 minutes warming up, either doing this dynamic warm-up or light cardio. Then, perform the following 7 exercises 2-3 times through:

1. Squat Press


Targets: Quads, Glutes, Shoulders, Triceps, and Core

  • Stand on top of the band with feet about shoulder-width apart and hands next to your shoulders.
  • Lower down into a squat position, keeping your chest up and press the bands up as high as you can. 
  • Stay in the squat and slowly lower back to the starting position.

Perform 12 times.

2. Suitcase Crunch + Back Fly


Targets: Core and Upper Back

  • Start in a seated position with your feet off of the ground so that your shins are about parallel to the floor.
  • Place the middle of the band around your feet, keeping your feet flexed so the band stays in place.
  • Extend your legs out and lean back, keeping your abs engaged.
  • Come back to the starting position and with a slight bend in your elbow, bring your hands back and out wide, pinching your shoulder blades together.

Perform 12 times.

3. Lunge + Bicep Curl & Shoulder Raise


Targets: Quads, Glutes, Biceps, and Shoulders

  • Start in a lunge position with the band underneath the front foot (one side of the band should be longer than the other).
  • Hold the longer side in the same hand as the front foot, and the shorter side with the other hand.
  • Lower down into a lunge, keeping your knee behind your toes and your chest up.
  • Stand back up, and raise one hand out to the side parallel to the ground and perform a bicep curl with the other.

Perform 12 on each side.

4. Upward Chop


Targets: Quads, Glutes, and Core

  • Start in a squat position with the band under one foot.
  • As you stand back up, engage your abs, twist and raise the band up and across to the side while keeping your arms straight.
  • Return back to start position slowly and then repeat.

Perform 15 on each side.

5. Side Lunge + Shoulder Raise


Targets: Glutes, Hip Stabilizers, and Shoulders

  • Start with the band under one foot and hold the handle in the same hand.
  • Step out to the side with the opposite foot and sit back into a lunge.
  • Return to the starting position and raise the band until your arm is parallel to the ground.

Perform 12 on each side.

6. Glute Kickbacks


Targets: Glutes

  • Start on all fours, holding the band handles in both hands and the middle of the band around one foot.
  • Engage your abs and flex your foot as you extend your leg back and up until your glutes are fully flexed.
  • Slowly return to the start position and repeat.

Perform 20 times on each side.

7. Row + Tricep Kickbacks


Targets: Back and Triceps

  • Start with the band under your feet, hip-width apart. 
  • Perform a row by bringing your elbows past your ribcage and squeezing your shoulder blades together.
  • Stay in that position as you straighten your arms all the way back and flex your triceps. 
  • Slowly return to the start position by reversing the movements and then repeat.

Perform 12 on each side.

Be sure to stretch really well afterwards!  If you need examples of what to do click here.

Here's to healthy traveling and meeting fitness goals! What's your favorite way to stay active when you're away from home?