Resistance Band Exercises on Travel Trips
When traveling, it is so easy to yield to a hearty breakfast in the morning and miss out on your exercise routine, especially when you are bound in a tight itinerary between your hotel room and your destinations.
The good thing is that there are resistance bands available everywhere in the world.
This stretchy band is so easy, fun and handy to work with. It only takes a space of a meter by two to work your buns in and a commitment to workout at least thirty minutes before breakfast and a few minutes of quick workouts later in the day.
Here are 10 resistance band exercises that you can work on during your trips:
1. Front Squat
Stand on the band with feet slightly wider than your shoulders. Loop the ends in each hand, and bring the top of the band over each shoulder until they are stretched. With your chest up and abs firm, sit straight down, pressing knees out over your toes. Rise back up to starting position. Do 8 to 12 reps for 2 to 3 sets.
2. Leg Extension
Anchor a loop band around the leg of the bed and loop the other end around your ankle with the band positioned behind you. Step away from the bed and position feet hip-width apart. Shift your weight to the left foot, and lift the right leg from the floor. Extend the knee until it straightens out in front of you. Slowly return to starting position and repeat for 8 to 12 reps before switching legs. Do a total of 2 sets on each leg.
3. Lying Leg Curl
Lie belly down. Loop a band around your right ankle and anchor the other end to a door. Move away from the anchor to create tension. Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you can comfortably go. Slowly return your leg to starting position and repeat for 10 to 15 reps, then switch sides. Do a total of 2 sets on each leg.
4. Glute Bridge
Tie a band around your legs right above your knees. Lie on your back with your feet on the floor, bending your knees to 90 degrees. Rise up with your hips until your shoulders, hips and knees align. Contract your glutes through the entire movement. Do 15 to 20 reps for 2 or 3 sets.
5. Lateral Band Walk
Tie the band around the lower legs, just above both ankles. Place feet shoulder-width apart to create tension on the band. From a half-squat position, shift your weight to the left side, stepping sideways with the right leg. Take 8 to 10 steps for 2 to 3 sets.
6. Seated Abduction
Sit at the edge of a chair or bench and tie a loop band around just above the knees. Place your feet slightly wider than your shoulders. Slowly press your knees out, turning your feet in as your legs move apart. Hold for two seconds, and then bring your knees back together. Aim for 15 to 20 reps for 2 to 3 sets.
7. Seated Row
Sit on the floor and extend your legs. Place the center of the band at the soles of your feet. Grab the band with both hands, arms extended and palms facing each other. Sit erect and bend at the elbow, pulling the band toward your core and squeezing your shoulder blades together. Slowly return to starting position and repeat for 10 to 12 reps. Do 2 to 3 sets.
8. Lateral Pull-down
Anchor the band overhead to a doorknob and pull the ends down at your sides. Kneel facing the door. Grip each end with arms extended overhead and hands slightly wider than shoulder-width. Bending the elbows, pull the band down until your hands reach your shoulders, and then slowly raise them back to the starting position. Do 10 to 12 reps for 2 or 3 sets.
9. Overhead Triceps Extension
Sit on a chair or bench, placing the center of a tube band beneath your glutes. Grab a handle in each hand. Stretch your arms up and bend your elbows so that your hands are positioned behind your neck. With palms toward the ceiling, press your arms straight up until they are fully extended. Lower back down and repeat for 10 to 12 reps. Do 2 to 3 sets.
10. Russian Twist
Sit on the floor with legs extended, wrapping the center of the band around the bottom of your feet. Hold the free ends in each hand. Slightly bend your knees, keeping your feet on the floor, and lean back at a 45-degree angle. Twist your upper body to the right until your left hand is across your body and your right hand is perpendicular to your right hip, while contracting your oblique muscles. Return to starting position and twist toward the left. Do this for a total of 10-12 reps on each side for 2 to 3 sets.
With these 10 fantastic resistance band exercises, you are sure to keep your body fit even if you have a busy itinerary, which also involves a lot of food tripping.