A Resistance Band Travel Workout

Nothing says dedication like doing a travel workout during a busy work trip. Especially when that work trip requires that you hit up spots like Spain, Scotland and Ireland (can I have that job?).

One of my clients is off to Europe this week and asked what she could do with her resistance band while on the road. Naturally, I put together a few basic moves that anyone can do with this handy piece of equipment. In fact, my client “invented” one of the exercises accidentally (see the dead bug below) and I loved the variation so much that I suggested she keep it in the mix.

Let’s dig in.

The Warm-up

This workout assumes three things: You have limited tools (like the band), you’re in a hotel room, and you’re short on time. With that said, everything about the warm-up to the workout is about simplicity. Here’s one idea for your warm-up.

  • 10-20 Jumping Jacks
  • 8-10 Adductor Quadruped Rockbacks (see here)
  • 20-30 second plank
  • 10-15 glute bridges
  • 6-8 Book openers per side

You can also download my free Warm-up Guide for detailed warm-ups and photos to prep you for any training day. Sign up HERE.

The Workout

Resistance band squat to overhead press 

Coach’s Tips:

  • Depending on the length and level of difficulty of the band, you’ll have to play around with your stance. Here my client demonstrates a very narrow squat stance which isn’t her usual.
  • You can also turn this into a single-arm press if the band is too heavy, or change up the grips.
  • Do 3-4 sets/8-12 reps

Banded side plank with row

Coach’s tips:

  • Hook the band to something sturdy and get far enough away where you have enough resistance during the row.
  • The side plank is the most important thing here, so don’t pick up the heaviest band available.
  • To make the side plank easier, use a staggered feet stance.
  • Do 3-4 sets/10-15 reps (of the row) with control per side.

Banded deadbugs

Coach’s tips:

  • I love progressing dead bugs with a band and this one came to us by accident. Initially I asked her to keep tension in the band and her arms still while the leg moved. Out of habit, she moved the arms too (which we do without a band). I liked it, she liked it, so we kept it.
  • Don’t let the low back arch. Move the leg like it’s coming from underneath the rib.
  • You can use this as part of a warm-up too.
  • Do 2-3 sets/20 reps total

These are three simple resistance band moves that will fire up the core and legs, includes a horizontal row, and a vertical push – foundational movement patterns, if you will. To add more spice to this workout throw in any of the following for rounds or as a finisher.

  • Skater lunges x 20 total
  • Push-ups x AMRAP (as many reps as pretty!)
  • Single-leg RDL with reach x 8-10 per leg

Putting it all together

A1) Banded deadbugs 2×10

B1) Banded squat to overhead press 3×10-12

B2) Single-leg RDL with reach 3×8-10/leg

B3) Side plank with row 3×10-15/side

C1) Skater lunge 3×20 (alternative: Side lunge, reverse lunge, walking lunge, etc.)

C2) Push-ups 3xAMRAP (option: Hands elevated to make it easier or feet elevated on bench or step to make it more challenging)

C3) Bodyweight single leg glute bridge 3×10-15/leg

BOOM! You’re done.

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