A Resistance Band Workout to Bring on Vacation
  • March 31, 2017
  • Although I’ve seriously missed everyone at #Sweatworking this month, I feel very lucky that I’ve spent most of March traversing the country and spending time in the mountains, on beaches, exploring national parks and visiting friends and family. When I travel, whether it’s for vacation or a business trip, I always bring a resistance band so that I’m able to work out no matter where I go. They’re cheap and easy to pack, making them a no brainer to throw in for travel. Here’s a go-to full body workout that I enjoy when I’m on the road.

    I used an interval timer app on my phone, completing each exercise for 45 seconds with 15 seconds of rest between exercises. I worked my way through all six movements, and then repeated everything eight times.

    :45 on :15 off, repeat x8

    1. Incline Shoulder Press
    2. Tuck Jumps
    3. Banded Row
    4. Step Ups
    5. Bicep Curl
    6. Single Leg Raised Hip Thrusters

     

    Let’s break it down:

     

    1. Incline Shoulder Press

    Wrap the resistance band around a fence or bench. The height should be between your belly button and your shoulders. Stand far enough away to have moderate resistance in the band, facing away from the fence. Steady your body by bending your knees a bit and pulling in your core. Start with your hands at your shoulders then press straight out above your head.

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    1. Tuck Jumps

    Start standing on two feet, feet hips-width distance apart or wider. Jump up and bring your knees as high up to your chest as you can. Return by landing softly with bent knees.

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    1. Banded Row

    Wrap the resistance band around a fence or bench. The height should be between your belly button and your shoulders. Stand far enough away to have moderate resistance in the band, facing the fence. Steady your body by bending your knees a bit and pulling in your core. Row the band backwards, engaging your back muscles. Think about pulling your shoulder blades together to touch.

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    1. Step Ups

    Find a bench or step. Step up with one leg, then the other, standing with legs fully straight at the top. Return to the bottom with the opposite leg. Switch the leg that steps up first halfway through the 45 seconds.

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    1. Banded Bicep Curls

    Attach the band to a low point. If you don’t have a low point on the fence, you can step on the band. Keeping your elbows as steady as possible, curl up to your shoulders and return. Keep your core engaged the whole time.

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    1. Single Leg Raised Hip Thrusters

    Place one foot on a raised step and the other foot off the ground, with your opposite food pressed against the ceiling. Raise your hips so you have a straight line from your shoulders to your knees. Lower your hips so they hover about 2 inches off the ground and repeat. Either switch your lifted leg halfway through the 45-second round or do rounds 1, 3, 5 and 7 with your right leg raised and rounds 2, 4, 6, 8 with your left leg raised.resistance band resistance band

    (Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

    About Dani Kruger

    As a proud New Englander at heart, Dani loves the outdoors and anything maple-flavored. After graduating from the University of Michigan and living for a brief time in DC, she moved to Chicago where she developed a passion for fitness and biking. Dani's competitive nature is no secret, whether she's trying to do yoga at all of the state capitol buildings (15 so far!) or seeing how far she can push herself in group fitness classes. By day, she nerds out behind the computer as a researcher and data analyst for a health care consulting firm, where she works to ensure all individuals have timely access to high quality health care services.