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.