Outdoor Travel Band Workout

Training with a resistance band is a convenient and effective way to get a full-body workout completed anywhere. They’re a must-pack item when travelling, taking up virtually no space at all. Resistance bands can activate muscles as effectively as, and sometimes even more than, traditional weight training. There is one major difference. They place significantly less stress on the joints, which means that more stimulus can be provided to the muscles with a lower risk of injury.

This is good news for anyone with existing injuries or joint pain, because resistance bands may allow you to continue working out and performing exercises that you’re unable to do with traditional weights like dumbbells.

In addition, the constant tension from bands adds an element of required stabilization from your body to maintain form during many exercises. This added challenge often engages your core for balance and control. The need to keep them from snapping back into place means greater stimulation and strength through the muscle’s full range of motion, and the pull of the bands reduces your ability to cheat by using momentum.

Here are five exercises to keep you in shape while on the go!

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Squats with Bench
12-20 reps

I love working squats with a bench or chair. It helps with squat technique by having a platform to aim for. Adding a band gives us the resistance to challenge the glutes, quadriceps and hamstrings.

1. Sit on a bench and place the band securely under each foot and hold ends of the band at each shoulder.
2. Now stand up, keeping band secured under feet and shoulders.
3. Repeat sitting and standing for 12-20 reps.

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Seated Rows
24 reps per side

Rows are highly effective for targeting and building strength in the back and biceps.

1. Sit upright on a bench with your right leg straight and your left leg bent, foot flat on the ground.
2. Loop the band securely around your right foot and hold the ends of the band in each hand.
3. Squeeze your shoulder blades together as you pull your hand toward the side of your waist.
4. Pause, then extend your arms to return to the start. Repeat 24 times, then switch sides.

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Overhead Triceps Extensions
12-24 reps

We all know that great looking arms depend on triceps being strong. The latest research favours overhead triceps extensions as one of the best exercises to target these muscles.

1. Place your foot on one end of the resistance band to secure in place.
2. With both hands grab the other end of the resistance band and extend band overhead.
3. Keep both arms close to your ears as you bend your elbows behind your head.
4. Slowly extend band up over head and squeeze triceps and pause.
5. Repeat.

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Resistance Band Pull-Aparts
12-20 reps

The band pull-apart is an excellent exercise for strengthening the shoulders and upper back, which helps improve and maintain better posture. Pull-aparts are particularly effective for strengthening the muscles of the upper back including the trapezius, rhomboids, and rear deltoids, while also improving shoulder stability and scapular (shoulder blade) control. This exercise can be done either seated or standing.

1. Grab your band in the centre with hands about 12”-16” apart at shoulder height.
2. Keep shoulders in neutral position as you pull the bands apart squeezing shoulder blades.
3. Pause once hands are fully extended at your side.
4. Repeat.

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Ab Tucks with Bands
12-20 reps

Ab tucks, also known as knee tucks, are an effective exercise for strengthening the abdominal muscles, improving core stability, and enhancing flexibility in the hips and lower back.

1. Sit on a bench or floor and centre band with both hands under both feet.
2. Keeping knees bent, lift both feet off the floor into boat pose.
3. Extend both legs together, pause and return to start position.
4. Repeat.

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Photography: Fred Luchetti

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