Workout with One Piece of Equipment: Exercise Bands

Bands might actually be the best piece of travel equipment ever. They’re incredibly versatile, light weight, and take up almost no space. My husband Steve and I always travel with a set of bands, and I use them at home, too—especially during quarantine! So if you’re looking for a full-body strength workout that travels well, give this one a try!

Goals

  1. Move your body.
  2. Move in all directions.
  3. Move for fun.
  4. Move so your body can keep doing the things you love to do!

Set 1

Lat pull-downs (Recommended band: Light or Medium)

This band exercise will work your biceps, shoulders, upper back muscles, and even the side muscles on your torso!

  • Hold the band above your head, keeping your arms straight but softening your elbows.
  • Keep your left arm still while you pull down on the band with your right.
  • Return the right hand above your head.
  • Keep your right arm still while you pull down on the band with your left.
  • Repeat 10 times on each side.

Band hands (Recommended band: Light)

This will work your shoulders, triceps, and all around your upper arms.

  • Get into a plank position.
  • Move your right hand to the side, then back to starting position.
  • Move your left hand to the left side, then back to starting position.
  • Move your right hand forward, then back to starting position.
  • Move your left hand forward, then back to starting position.
  • Move your right hand backward, then back to starting positon.
  • Move your left hand backward, then back to starting position.
  • Repeat each movement 3-5 times on each side.

Tricep pulldowns (Recommended band: Medium or Heavy)

This exercise will work triceps in a big way!

  • Hold the band firmly against your chest with your left hand.
  • Pull down with the right hand, engaging the tricep muscle at the back of your upper arm.
  • Repeat 10 times.
  • Hold the band firmly against your chest with your right hand.
  • Pull down with the left hand, engaging the tricep muscle at the back of your upper arm.
  • Repeat 10 times.
Repeat this circuit three times.

Set 2

Dead bugs (Recommended band: Light or Medium)

This will work your abs, lower back, and glute maximus (that’s your booty).

  • Lay on your back and raise your arms straight up in the air; raise your legs to a 90-degree angle, making your lower legs parallel to the ground.
  • Put the band around your mid-feet.
  • Keeping your back flat on the ground (including your lower back), push to straighten your left leg forward as you straighten your right arm to point behind your head.
  • Pull back to the starting position.
  • Keeping your back flat on the ground (including your lower back), push to straighten your right leg forward as your straighten your left arm to point behind your head.
  • Repeat 10 times on each side.
Straighten your right leg and left arm, then go back to “dead bug” position

Plank knee drive pulse (Recommended band: Light or Medium)

This move will work your lower abs, arms, and hip flexors–which are very important for runners to strengthen!

  • Put the band around your mid-feet and get into a plank position.
  • Pull your right knee in and pulse twice.
  • Return to starting position.
  • Pull your left knee in and pulse twice.
  • Return to starting position.
  • Repeat 8-10 times each side.

Walk-out with leg-ups (Recommended band: Medium)

This move will work your arms, abs, glute maximus, and the backs of your thighs. It’s also a cardio move that will have you catching your breath!

  • Put the band around your ankles and stand upright.
  • Bend forward and walk your hands out to come to a plank position.
  • Lift the right leg by squeezing the glute.
  • Lift the left leg by squeezing the glute.
  • Walk hands back and stand up straight.
  • Repeat 10 times.

*Make it harder: Add a pushup before raising your legs!

Repeat this circuit three times.

Set 3

Tap out-knee drive (Recommended band: Light)

This move will strengthen your glute medius (your outer hip or “side butt”), your hip flexors, and it will challenge your balance, which is good for your abs!

  • Put the band around your mid-feet and stand up straight.
  • Tap your right toe out to the right and return to the starting position.
  • Drive your right knee up as if you’re marching and return to the starting position.
  • Tap your left toe out to the left and return to the starting position.
  • Drive your left knee up as if you’re marching and return to the starting position.
  • Repeat 10 times on each side.

Duck walks (Recommended band: Medium to Heavy)

This move will work your glute medius and maximus.

  • Put the band around your legs, just above your knees.
  • Squat about half way as much as you would normally squat.
  • Keeping your legs apart to keep tension on the band, walk forward, sort of like a duck.
  • Walk 10 paces forward and back.
  • Repeat three times.

Hamstring curls (Recommended band: Medium)

This move will work… surprise, surprise: your hamstrings! The band itself will also work your glute medius.

  • Put the band around your ankles and stand up straight.
  • Spread your feet apart to keep tension on the band.
  • Kick your right lower leg back toward your booty.
  • Kick your left lower leg back toward your booty.
  • Repeat 10 times on each leg.
Repeat this circuit three times.

Watch the Video

Sometimes it’s easier to eatch than to explain! Take a look at the video and follow along!

Get Your Bands Here

Want your own bands for travel, or even for home use? I highly recommend them! The bands below are in my Amazon affiliate link program, so by clicking the link to shop with me, you’re supporting my small business at no additional cost to you!

Want more about staying healthy and active in your travels? Check out my Health and Wellness Page!

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Published by quickwhittravel

Hey there! I am an avid traveller and adventurer, and you're always welcome to join me! The things I love most are God, my husband Steve, and seeing new places! My favorite places include Sydney, Australia; Ise City, Japan; and Bergen, Norway--but there's always room for more favorite places!

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