resistance band travel workout
My resistance-band travel workout can help you build or tone muscle, burn fat, and improve cardiovascular health.

I understood the looks of concern that I was getting from the other travelers on the rooftop common area in Tokyo. I was holding an oddly shaped black bag while looking at the support columns to see how sturdy they were. Once I opened the bag, there was a silent but understood sigh of relief from everyone as I pulled out a set of resistance bands.

I bring my resistance bands everywhere. I’ve used them in the jungles of Peru and hotel rooms in Germany. Resistance bands help me maintain muscle while traveling, they give me a chance to explore nearby parks, and they are an effective icebreaker. (You’d be surprised how many people want you to teach them how to use resistance bands.)

Whether you want to tone muscle, burn fat, or strike up a conversation with a local, resistance bands can help. Here is the resistance-bands travel workout that I use when I’m on the road:

Learn the Exercises in the Resistance-Bands Travel Workout

The resistance-bands travel workout is fast, fun, and effective. It’s a full-body workout that arranges exercises according to opposing muscle groups such as quadriceps followed by back. This allows you to immediately move from one exercise to the next without needing an extended break. Here are the exercises you’ll be performing in the resistance-bands travel workout:

Overhead Squats: Step onto the middle of the resistance band with both feet. Push the band above your head, keeping your elbows slightly bent. Hold the band there until you’ve completed the exercise. Bend your knees and drive your hips back. Pause once your thighs are parallel with the ground, then reverse the movement.

Reverse Flies: Step onto the middle of the resistance band with your left foot and step back with your right foot. Bend at the hips so that your gaze naturally follows to the ground. Keep a straight back. Imagine trying to have your elbows touch behind your back as you extend your arms out to the sides and back. Switch your stance from set to set.

Romanian Deadlifts: Step on the band with both feet. With a tight core, slightly bend your knees and push your hips back. Your back should remain flat and your gaze should be straight ahead. Drive your hips forward, feeling a stretch in the back of your legs. Slowly reverse the exercise, maintaining that contraction and stretch in your hamstrings.

Chest Crossovers: Use the door anchor from the resistance-band kit or wrap one of the bands around a stable point like a pole. Holding a band handle in each hand, face away from the door anchor. Take a small step forward with the left foot, and lean slightly forward. Bring your arms together in front of you and tense your chest muscles. You’ll form a circle with your arms that looks like you’re hugging a beach ball. Switch your stance from set to set.

Front to Lateral Raises: Step on the resistance band with your left foot. Brace your core and straighten your arms while keeping a slight bend in the elbow. Lift your arms in front of you and slowly lower them. Then lift your arms to your sides and slowly lower them. That is one repetition. Switch your stance from set to set.

Top to Bottom Core Twists: Use the door anchor from the resistance-band kit or wrap one of the bands around a stable point like a pole. Face where the band is tied. Put the band handles together and hold them with both of your hands. Take a few steps back until you get tension in the band. Now turn to your left so that your right side is lined up with the door anchor. Extend your arms straight in front of you and do not move them. Using only your core, bring the resistance band across your body to the left and down. Slowly move the band up and to the right. Once you’ve completed all of the repetitions on the left side, repeat on the right side.

Alternating Bicep Curls: Step on the resistance band with both feet. Keep your upper arms at your sides as you curl with the left arm, lower, then curl with the right. That is one repetition.

Overhead Triceps Extensions: Step on the band with one foot and lift the handles behind you and above your head. Keep the upper part of your arms steady as you bend at the elbows. Your elbows should be pointing toward the ceiling. Lower the band behind your head but do not move the upper part of your arm. Push the band back up, feeling the contraction in your triceps.

Resistance Bands Travel Workout

The number of sets and repetitions you complete depends on your fitness goals. For muscle building and strength, use more resistance and sets with fewer repetitions. If you want to focus on endurance, toning, and cardiovascular health, use less resistance with more repetitions.

MUSCLE BUILDING / STRENGTH (HEAVY RESISTANCE)

  • Overhead Squats: 4 sets of 6 to 10 repetitions
  • Reverse Flies: 4 sets of 8 to 10 repetitions
  • Romanian Deadlifts: 4 sets of 6 to 10 repetitions
  • Chest Crossovers: 4 sets of 8 to 10 repetitions
  • Front to Lateral Raises: 3 sets of 8 to 10 repetitions
  • Top to Bottom Core Twists: 3 sets of 10 to 12 repetitions
  • Alternating Bicep Curls: 2 sets of 8 to 12 repetitions
  • Overhead Triceps Extensions: 2 sets of 8 to 12 repetitions

ENDURANCE / TONING / CARDIOVASCULAR (LIGHT TO MEDIUM RESISTANCE)

  • Overhead Squats: 3 sets of 12 to 15 repetitions
  • Reverse Flies: 3 sets of 15 repetitions
  • Romanian Deadlifts: 3 sets of 12 to 15 repetitions
  • Chest Crossovers: 3 sets of 15 repetitions
  • Front to Lateral Raises: 3 sets of 8 to 10 repetitions
  • Top to Bottom Core Twists: 3 sets of 10 to 12 repetitions
  • Alternating Bicep Curls: 2 sets of 8 to 12 repetitions
  • Overhead Triceps Extensions: 2 sets of 8 to 12 repetitions

Where is Your Favorite Place to Use Resistance Bands While Traveling?

Do you prefer to work out in the privacy of your hotel? Do you like going to local parks to exercise? Have you ever rounded up other travelers to work out with you? Tell me about it in the comments below.

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