Travel Light and Keep Your Body Tight

Resistance bands offer a great workout just about anywhere!

You’ve been working hard in the gym all winter long. You’ve been sticking to your workout regimen and clean diet like gorilla glue. The hard work and discipline is paying off. You’re finally starting to reap the benefits- smaller waistline, leaner legs, defined arms, and righteous enthusiasm for your forever improving physique. Even if you haven’t acquired the body you’ve always dreamed of yet, you deserve to start showing off your new improved bod and enjoying your success. It’s time for a vacation!

After months of training lying on the beach sipping mango margaritas and not touching a barbell may cause you more anxiety than rejoice. Worries may race through your mind…“Will I lose everything I’ve worked so hard for? Will it be hell on earth to resume my training after a break?” “I don’t want the improvements to come to a halt- not even for a week or two!”

Have no fear, resistance bands to the rescue! Resistance bands are excellent, because they are light, portable, and convenient. Throw one in your suitcase and the fun never ends!

Resistance bands plus bodyweight exercises can provide a muscle-building workout with proper intensity, and improve muscular endurance with substantial volume.  Bands are similar to performing strength exercises with cables. They place constant tension on the muscle(s) during both the positive (concentric) and negative (eccentric) phases of the movement. This can supply you with a nice change from your regular routine especially if you’re used to using free weights, which lacks placing constant tension on the muscle(s) throughout the full range of motion.

Remember, variety is the spice of life. Adapting your workouts to various life situations can stimulate growth and results. Your muscles must work harder to adapt as well. The great thing is, it doesn’t take much. Changing up just one variable like exercise modality (using bands instead of machines or free weights) is enough to wake your muscles up. Trust me, you’ll be feeling those minute changes the next day.

Here’s the plan- perform this workout at home, in a hotel room, or just about anywhere. Perform 3-4 sets of each exercise for 10-12 repetitions. Rest about 20-30 seconds between each exercise.

Note: It’s wise to purchase a few different bands that supply various amounts of tension; the thicker the band the greater the resistance.

Wide Row

Targets: Trapezius, Rhomboids, Rear Deltoids

Attach the base of the band to a secure device that is chest level. Grasp both handles with an overhand grip. Pull back as you keep elbows bent at 90-degree angles, squeeze your shoulder blades together at the end position. Keep arms lateral and parallel to the ground, upper traps/shoulders relaxed throughout the entire movement.

Bent Over Rear Deltoid Fly

Targets: Rear Deltoids

Grasp handles of the band and place the band under both feet; crossing the band to create more tension. Bend forward from the hips keeping knees gently bent, flat back, and neck in line with the spine. Extend arms out laterally, palms down, as you keep a slight bend in the elbow.

Decline push-up

Targets: Pectorals, Anterior Deltoids, Triceps, Core

Place your hands on the ground in pushup position and place both feet on an elevated surface. Bend at the elbows to lower your chest towards the ground. For added resistance/intensity wrap the band around your shoulders as shown.

Standing pectoral fly with band

Targets: Pectorals, Anterior Deltoids

Attach the base of the band to a secure device at chest level.  Stand facing outward., grasp handles with palms facing in towards the midline of the body.  Extend the arms out laterally keeping a slight bend at the elbows. Bring hands together at chest level.              

Upright Row with band

Targets: Deltoids

Grasp the handles of the band with an overhand grip and place the band under both feet. Keep a soft bend in the elbows and contract the abdominals as pull both handles up to shoulder height leading with the elbows.

Squat

Targets: Glutes, Quadriceps, Hamstrings

Grasp handles of the band and place band under both feet. Bring the handles up to shoulder height. Flex at the knees and hips as you lower your hips back and down. Thighs should be parallel to the floor. Contract glutes and quads and with control return to starting position.

Crunch with band

Targets: Abdominals

Attach the base of the band to a secure device that is above your head when kneeling. Face outward as you grasp the bands over your shoulders. Draw the navel in towards the spine as you curl bringing your chest towards your knees. 

In conclusion, a break from the gym doesn’t have to mean a break from training unless you want it to. With resistance bands you can receive a great strength workout just about anywhere. Get out there and show off your hard earned physique and keep the results coming!