Resistance Band & Bodyweight Exercises For Travel

Summer means more travelling and more time away from routine than normal. Time off from the gym and from your training can sometimes be a good thing! Training hard all the time is mentally and physically draining. Don’t feel bad for taking a week off during your vacation time to just relax.

However, if you are away for a longer period of time, or simply want to keep moving and feeling good when you’re travelling, this is for you! These workouts can be done anywhere. All you need is a resistance band (you can find them on amazon) and your body! They are also short but effective. You will feel the burn, but not spend all day working out when you’re busy exploring or relaxing!

Workout #1:  Lower Body Focus (use a mini band) 

Warm Up: 

20 jumping jacks

20 squats

20 side lunges

Circuit: 

Monster walks – Place your band around your thighs, get into a high squat position and take steps to each side. Try to stay at the same level as you walk side to side.

Banded Hip Abductions – Sit on the edge of a chair with feet planted firmly on the ground. Place the band around your thighs and while keeping your feet flat, abduct (or open out) your knees, then bring them back to parallel. Control the resistance by moving slow.

Glute Bridges – Place the band around your thighs. Lay with your back flat on the ground, place your feet hip width apart with the soles of your feet flat on the ground. Your heels should be close in towards you. Press into your heels to lift your hips up and squeeze your glutes at the top of the movement. Control the way down. Try not to let the band pull your knees towards one another.

Complete 3 sets of 20 reps for each movement. Alternate between the 3 movements each set.

Conditioning:

Set a timer for 10 mins.

Complete as many rounds as you can of:

  • 10 burpees
  • 10 lunges/side
  • 10 squat jumps
  • 10 mountain climbers/side

Cool Down: 

Walk around to slow your heart rate. Then do some mobility work. Check out our featured yoga pose of the week posts for ideas!

Workout #2: Upper Body Focus (use a longer band) 

Warm Up: 

5 min jog/run

Circuit:

Lateral Raises – Step on one side of your band. Hold the other side in one hand. You will need to play around with how much tension you want to start with (the closer down towards your foot you grab, the more resistance you will get). Stand up straight and keep your back flat. Holding your strap by your hip, raise it up and out to the side. Stop when it gets to the height of your shoulder. Make sure not to use momentum to lift it or shrug your shoulders up to help you.

Bicep Curls – Stand on your band and hold the band in both hands with arms down beside you. With a flat back and core engaged, bend your elbows and pull your band towards your shoulders. Keep your elbows tucked in to your sides and right beside you. Make sure not to use momentum. Fully extend your arms as you release them back down with control.

Band Pull Aparts – Hold your band out in front of you at shoulder height. Grab either end of the band (or closer in for more resistance). Try to lower your shoulders down and back and stand up tall. Without arching your back, open your arms, pulling the band towards your chest and slowly release it back with control. Keep your arms as straight as possible.

Complete 3 sets of 15 reps for each movement. Make sure to do both sides for the lateral raises! Alternate between the 3 movements each set.

Conditioning:

Set a timer for 10 minutes.

Complete as many rounds as you can of:

  • 10 push ups
  • 10 leg raises
  • 10 plank up-downs/side
  • 10 plank shoulder taps/side

Cool Down:

Walk around to slow your heart rate. Then do some mobility work. Check out our featured yoga pose of the week posts for ideas!

 

There are so many movements you can do with your bodyweight and some bands, these are just 2 examples! Give these 2 workouts a try and let us know your favourite workouts to do when travelling!

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Vanessa Kiriakou

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