You don’t have to forgo your workout just because you’re on the road. You have a lot of options for exercising with little to no equipment and just a small space. Resistance bands are great to put in your suitcase because they are compact and portable. Give these exercises a try the next time you’re traveling.
Banded side lying clamshells: works the medial glutes.
Lie on side with band placed slightly above knees. Make sure hips/shoulders/heels are stacked.
Support head with bottom arm. keep abdominals engaged and spine neutral.
Externally rotate the hip by squeezing the glutes and pressing the top hip up into the band. Keep heels together.
Resist into band for full range of motion and lower the knee slowly back to the starting position. Due to 2-3 sets of 10 to 15 reps.
Supine single leg glute bridge: works glutes, hamstrings, core
Lay on your back facing the ceiling. keep arms long next to the body and feet hip with distance apart toes and knees pointing straight ahead.
Extend one leg towards the ceiling directly above the pelvis. Keep hips level and neutral while shifting body weight on to the stabilizing leg.
Press pelvis towards the ceiling for full range of motion and slowly lower the hips with control until pelvis is hovering off the ground. Do 2 to 3 sets of 10 to 15 reps.
Resistance band rows: works upper back and lats
Fold band in half and secure into a door placing it above the middle hinge keeping equal amount of band on both sides.
Take bands in both hands and start to pull arms back towards body keeping elbows bent at 90 degrees and close to sides.
Squeeze shoulder blades together and then slowly return to start position. Repeat 10-15 times for 2-3 sets.
Push-ups: works upper body chest and shoulders
Coming down to the floor into a plank position with hands just outside of shoulders.
elevate body into plank position on toes and keeping abdominals engaged, slowly lower the chest towards the floor and press back to starting position.
Exercise may be modified by doing the movement on knees or can be modified by doing against a wall or a countertop. Do 10 to 15 reps 2 to 3 sets.
Try these workouts if you’re on the go and just want a quick work out for your upper and lower body as well as your core. Try the exercises in this Kore Fitness video for a few ideas.