Full Body Resistance Band Workout

Apr, 25, 2019
Comments Off on Full Body Resistance Band Workout
(Last Updated On: September 16, 2019)

After travelling non-stop for a few months, I finally managed to get my hands on some resistance bands. Resistance bands have got the be the best portable workout tool you can get your hands on. They are small and easy to fit into your luggage, they weight next to nothing and they can make a welcomed change from cardio and bodyweight workouts. A resistance band workout is really one of the best ways to workout when travelling.

The best way to use resistance bands is to combine different exercises together to work the whole body. There is no point just standing there and doing bicep curls and this probably won’t get you the results you desire. The key is to work large muscles the most as in theory they use up the most energy.

Here is the exact resistance band workout I use when travelling. It can be done absolutely anywhere and takes only 20-30 mins. This circuit works your whole body but if you fancy pairing it with an ab finisher, click here.

For this workout you’ll need three resistance band… a long, adaptable, stretchy one. A high resistance one for leg work and a medium resistance one for arm work.

Backward lunge to upright row

Combining two exercises, this all-in-one movement will work the whole body. Place the middle of the long stretchy band on the floor and step one foot onto it. Grab the ends tightly. With the other leg lunge backwards and as you do pull your fists up into your armpits for an upright row. Repeat for 10 reps then change legs. Make sure to adjust the resistance band to suit the amount of resistance you need. 20 reps total.

Sumo squat to bicep pull-out

Take the high resistance band and put it around your thighs and the medium resistance band, one end in each hand with your elbows bent at 45 degrees. Place your legs out wide with your toes facing outwards. Squat down. As you come up to standing pull out on the resistance band. You should feel the burn on your biceps. 10 reps total.

Side leg extension to tricep extension

Place the high resistance band around your ankles. Put the resistance band in your right hand then place that arm over and behind your head. Put your left hand behind your back to find the other end. You should now be in tricep extension position. Simply start by extending your right leg out to the right side. Then extend your forearm up, over your head so your arm is completely straight. Repeat for 10 reps on each side.

Static lunge to upright row

Place your stretchy band under one foot again just like in the first exercise. Bring one leg back and get into a lunge position. To begin just lower your upper body down to the floor, making sure the front leg it bent at a 45 degree angle. Make sure your knee doesn’t travel ahead of your toes. When coming back to start, pull the ends of the bands up to your armpits once more for an upright row. Repeat for 20 reps in total, 10 on each leg.

More travel workouts

6 minute Abs Blast

Leg Power Circuit

The Full Body Burn

I hope you guys enjoy this as much as I do. Please leave any questions and comments in the box below.


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Roam & Thrive is designed to feed your wanderlust while maintaining a healthy, active, sustainable lifestyle. We inspire and educate with unique curated guides, and travel-focused wellness tips and workouts.

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