Welcome to another edition of workout Wednesday! Last week hubby and I took a trip to my hometown, Pittsburgh PA to visit family (Go Steelers!). We all know it can be a struggle to fit in a workout when you are traveling, so I brought along my resistance band to show you how easy it can be to get in a quick travel-friendly workout while on the road. With no fancy equipment, just a resistance band and about 15 minutes of free time I was able to squeeze in some strength training while traveling. Add in a hotel treadmill session or a foot tour of a new city and you have a full body strength and cardio workout. 

Five simple resistance band moves for a full body strength workout. Perform 12 reps of each move and repeat 3 times. 


Place your feet about hip width apart with the resistance band under your forward foot. Step into a back lunge while simultaneously curling the resistance band toward your chest making sure you keep your elbows close to your sides. Repeat on other leg. 



With your feet slightly wider than hip width step on a resistance band with an overhand grip on the handles. Keep your back straight and pull the handles upward in a rowing motion.



On all fours with your shoulders stacked directly over your wrists hold the resistance band on the ground with both hands while looping it around your back foot. Straighten your leg to kick out your back foot. Repeat on other leg,



This is a great one for runners. Traveling or not, fit this exercise into your routine. With your feet slightly wider than hip width, pull the resistance bands in an upward motion while moving your leg out laterally. Repeat on other leg.



With your feet slightly wider than hip width step on the resistance band. With an overhand grip pull the handles up until your elbows are even with your shoulders. 

Do you workout when you travel? Do you love the Steelers? Tell me in the comments. 

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.