Keeping in shape while on the go can be both difficult and time-consuming. If you’re one of the 1.3 million people in the U.S. on average that travel for business each year, odds are you may not have much time for your own physical fitness. The best way to keep fit on the go is to incorporate and focus on full-body exercises that target multiple muscle groups at once.
The more of your body you can train with the same movement, the smarter and better-designed your workout is for you while traveling. That hotel fitness center is just not going to cut it.Â
Resistance Bands: The Secret Weapon for Full-Body Exercise on the Go
It goes without saying that weights are not a viable option to supplement your workout while traveling, unless of course you’re a big fan of paying extra charges for your luggage.
Resistance bands offer numerous benefits for an on-the-go workout, making them an ideal fitness tool to include in your routine. They’re highly portable and lightweight, taking up minimal space in your luggage. They can be easily folded or rolled up, allowing you to carry them in your backpack, suitcase, or even your purse.
Resistance bands provide adjustable resistance levels, accommodating individuals of various fitness levels. They come in different strengths or thicknesses, allowing you to select the band that suits your strength and desired level of challenge. Whether you are a beginner or an advanced fitness enthusiast, resistance bands can be tailored to your specific needs. With Stroops, we patented the Slastix resistance band years ago, enabling maximum safety and performance in the band so that you can use it for a full-body workout no matter where you are.
These 10 full-body exercises are a great way to keep in shape while on the go and get in a great workout on limited time:
1. Plank
The standard plank is a foundational exercise that engages multiple muscle groups simultaneously, targeting your core, shoulders, and glutes.
To perform a plank, place yourself on the ground and lift yourself up on your feet and elbows. Hold this position for up to 1-2 minutes, keeping your body straight through your legs and back.
To incorporate resistance bands into this workout, place the band around your upper back and secure it under your hands. Then, hold it in place during the plank exercise. This added tension intensifies the exercise, making your core work harder to maintain stability.
2. Side Plank
Similar to the plank, the side plank focuses on core strength while emphasizing the obliques and hips.
To do a side plank, get down into your standard plank position. Then, turn your body to balance on one leg and one arm. Hold this position for up to 1-2 minutes.
Incorporate resistance bands into this exercise by wrapping it around your thighs (a circular band is great for this), then assuming the side plank position. The band provides resistance, activating the muscles on the side of your body, enhancing the challenge and effectiveness of the exercise.
3. Reverse Plank
The reverse plank primarily targets your posterior chain, including your glutes, hamstrings, and upper back. When done correctly, a reverse plank helps you put work in on muscles that are more difficult to target.
To perform a reverse plank, lay face-up on the ground. Then, prop yourself up by placing your hands on the ground under you. Keep your body straight through your shoulders, back, and legs. Hold this position for up to 1-2 minutes.
To add resistance, loop the resistance band around your feet and hold the ends firmly. As you lift your hips off the ground into the reverse plank position, the band adds resistance, engaging your muscles further.
Plank
Side Plank
Reverse Plank
Resistance bands can be used to do numerous kinds of plank exercises to maximize your core strength and endurance. Here’s what we have in our Training Room to get you started.
4. Burpee
The burpee is a dynamic, full-body exercise that combines a squat, push-up, and jump. This exercise works out pretty much every muscle group you have in multiple ways, plus you’ll get plenty of cardio as you do multiple repetitions.
Here’s how to do a burpee:
- Start in a standing position.
- Drop into a crouch with your hands on the ground.
- Kick your legs out behind you into a plank position, keeping your hands on the ground.
- Perform a standard push-up.
- Bring your legs back in.
- Launch yourself upward into a jump.
- Repeat.
Resistance bands aren’t really practical for this exercise. You’ll get enough of a workout just doing it on its own.
5. Standard Deadlift
Deadlifts are excellent compound exercises that primarily target your posterior chain, including the glutes, hamstrings, and lower back.
Deadlifts typically require a great deal of weight to work against, so in a situation where free weights aren’t really an option, resistance bands are absolutely the way to go.
To perform a deadlift with resistance bands, stand on the band with your feet shoulder-width apart and hold the handles with your hands. Lift your end of the band with both hands, keeping your back straight and shoulders back. As you lift, the bands create resistance throughout the movement, challenging your muscles.
6. Single-leg Deadlift
The single-leg deadlift is a variation of the standard deadlift that enhances stability and balance while targeting the same muscle groups.
Loop the resistance band under one foot, hold the handles, and balance on the opposite leg. As you hinge forward, the band provides resistance, intensifying the exercise and engaging your core.
7. Overhead Squats
Overhead squats engage your legs, core, and upper body, making it an excellent full-body exercise. With a resistance band, the workout feels a little different. Your resistance will lighten at the low point of your squat because of the band slackening. It’ll then work harder on you at your high point as the bands tenses up. This gives a sense of constant work on muscles through your repetitions with no rest until you’ve disengaged from the band entirely.
Anchor the resistance band under you by stepping on it with both feet. Raise the handles of the band above your head with your elbows locked. Perform a squat, keeping the band above your head and your arms straight. Repeat the motion for your desired number of repetitions before disengaging from the band.
8. Bear Crawls
Bear crawls are an effective full-body exercise that targets your shoulders, core, and hips. There are ways to do this with a resistance bands both with or without an anchor point. Having an anchor for your band makes it possible to add extra resistance to your whole body, while going without an anchor makes the resistance more topical.
If you have a belt and an anchor point, anchor yourself with the belt to your anchor and then get into the bear crawl position, essentially a push-up position with your legs at a 90-degree angle. Then, work against the tension of the band by walking your body on your arms and legs a few paces. Then, walk back to your original starting point, and repeat. The added resistance of the band to this exercise will supercharge your core muscles and put more tension on your legs. A strong resistance band or elastic battle rope is great for this.
Without an anchor, attach the resistance band around your wrists or forearms or wrap it around your upper back and hold both handles. Get into a crawling position. As you move forward or backward, the band creates resistance, challenging your upper body muscles and adding intensity to the exercise.
9. Kettlebell Swings (with resistance bands)
Kettlebell swings are powerful exercises that target your hips, glutes, and hamstrings, along with your lower back, abs, and shoulders. This is a great way to work out your entire lower body. With a normal kettleball swing, there is limited shoulder and upper body engagement as gravity does most of the work in bringing the ball up.
Resistance bands change the intensity of the exercise on your upper body by amplifying the challenge on your lower back and shoulders. Since the band won’t be affected by the momentum of your swing, the burden is purely on your back and shoulders to raise your arms up to eye level and complete the movement.
To mimic this movement with resistance bands, anchor the band under your feet and hold the handles with both hands. As you hinge at the hips and swing upward, keep your muscle groups engaged throughout the movement to raise the handles of the band all the way up. Repeat this motion for your desired number of repetitions.
10. Dumbbell Thrusters
Dumbbell thrusters are compound exercises that engage your legs, shoulders, and core. This is one of the best exercises you can do in a small space like a hotel room, since you won’t need to move around for it.
Despite their name, dumbbell thrusters can work well substituting your dumbbells for a single resistance band. You’ll get a really good idea of how variable resistance changes an exercise based on the difference you’ll feel with this movement.
To incorporate resistance bands, step on the band with both feet and hold the handles at shoulder height. Perform a squat with the bands at your shoulders. Then, after you rise out of the squat, raise the handles above your head, then return to shoulder height. As you perform the squat and press, the bands provide resistance, increasing the demand on your muscles.
Wrap It Up
When traveling, it’s crucial to find creative ways to maintain your fitness routine and get full-body training in a short time. Resistance bands are lightweight, portable, and versatile, allowing you to perform a wide range of full-body exercises. Incorporate these full-body exercises into your travel workout routine to stay fit, build strength, and experience the benefits of a full-body workout, no matter where your journey takes you. Remember to start with lighter resistance bands and gradually increase the tension as you progress. Safe travels and happy exercising!
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