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  • Kris

Travel Workouts

Updated: Feb 10, 2023

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.


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