With the summer approaching and restrictions lifting, many of us are itching to return to travel. After the last year and a half, I don’t know about you, but I feel like I deserve a vacation! So I am packing my bags and heading to the beach for some ocean therapy.
While it's perfectly acceptable to take some time away from your exercise regimen while on vacation to focus on family and friends (and give your body some additional rest), many of us like to maintain a workout routine while traveling. So, of course, there's nothing's more accessible than packing a resistance band for a solid workout on the go.
This post contains affiliate links. That means if you make a purchase using my link, I make a small percentage of the sale, and you receive a discount. Constantly Varied Gear sent me these cute shorts and bra in exchange for wearing them on my blog. Use code LEA to save 15% off your first order.
Outfit: Constantly Varied Gear, Storm pattern
Is it possible to get an effective full-body workout while traveling using only resistance bands? Absolutely! I put together this band workout for on the go. The only equipment you need is a resistance band, and you can complete it in about 20-30 minutes. It's convenient, short, and effective for the ultimate summer travel workout.
Whether you plan to do it poolside, in your hotel room, or at the campsite, pack your band, and let's get started.
The ULTIMATE SUMMER TRAVEL RESISTANCE BAND WORKOUT
Start with the first exercise, complete the reps as written below, take a short rest between sets, and complete 2-4 total sets.
REPETITIONS 8-12 reps (for single-side exercises, perform 8-12 reps on each side).
SETS 2- 4 sets
REST 15-30 seconds between sets
DOWNLOAD THE SUMMER WORKOUT PLANNER PDF
RESISTANCE BAND EXERCISES
RESISTANCE BAND SQUAT WITH OVERHEAD PRESS
Stand inside the looped band with your feet about hip-width apart and grip the top of the band right above your chest with your palms facing out. Simultaneously bend at the hips and knees to lower into a squat. As you return to standing, push your arms overhead. Reset the band above your chest and repeat.
RESISTANCE BAND ROMANIAN DEADLIFT
Fold the large loop band in half, and place each of your feet into the loops. Grab the band in the middle and stand up straight. With your back straight, your shoulder blades together, and your knees soft (not bent), hinge at the hips to lower. Keep your arms straight, and return to standing.
INCLINE PUSH-UP
In a plank position, keep your body straight with your hands on a stable, elevated surface. With your arms close to your sides, lower your body until your chest makes contact. Push back up to plank position. Find a surface height appropriate for your current fitness level. If you cannot push up from the chest, find a higher surface to begin and work your way lower as you get stronger.
RESISTANCE BAND SIDE LUNGE WITH CHEST PRESS
Start with a wide stance with the band looped under your left foot. Hold the band at chest level, and sit back into a side lunge position by bending your right knee. From the low position, press the band out from your chest. Straighten the knee to return to standing. Do the repetitions on one side, then repeat on the other side.
RESISTANCE BAND SINGLE-ARM ROW
Fold the band in half and place both loops under your right foot. With your back straight and shoulder blades together, hinge at the hips while gripping the band with one hand on the same side. From this position, row the band up by pulling your elbow back, keeping it close to your side. Complete the reps on one side and repeat on the other side.
RESISTANCE BAND SINGLE-LEG DEADLIFT
Fold the band in half and place both loops under your right foot. With your back straight and shoulder blades together, hold the band with a straight arm. On a single leg, hinge at the hips and lower your body, with your back leg extended. Return to standing. Once the reps are completed on one side, repeat on the other leg.
RESISTANCE BAND SIDE STEP WITH BICEP CURL
With a wide stance, step inside the band with palms facing up, hold your arms at a 90-degree angle and lower into a quarter squat. Take three to four large steps to the right. Stand up straight and perform three to four bicep curls. Then repeat by leading with the left leg and taking three to four leg steps, then three to four bicep curls. Repeat until you've completed 12 reps in each direction.
RESISTANCE BAND TRICEP EXTENSION
Step inside the band with a close stance and hold the top with two hands, palms together, behind your head. Pull the band overhead. Keeping your biceps close to your ears, lower the band by bending at the elbows. Straighten your arms to return to overhead.
RESISTANCE BAND RUSSIAN TWIST
In a sitting position, fold the band in half and place both loops over your feet. Hold the band with both hands and with your back straight, lean back about 45 degrees, and straighten your legs. Then pull the band to one side and return to the start position. Once you complete the reps on one side, repeat on the other side. If this is too challenging, keep your feet on the ground.
Outfit:
Use code LEA to save 15% off your first Constantly Varied Gear order of squat-proof leggings, flattering, high-waist shorts, plus sports bras and tops! I’m wearing Storm shorts in 2.5” inseam, size small, and Storm sports bra.
Are you traveling this summer? Take along your bands and my workout, and let me know how it goes! If you tag me on Instagram @leagendersfitness I'll cheer you on!
Questions? I’d love to help.
