You can do a full-body resistance band workout in 25 minutes from the convenience of your hotel room with a set of resistance bands and a yoga mat.
Vacations, whether for work or pleasure, have a tendency to throw your fitness routine off track. This is especially true if the hotel you’re staying at lacks a gym.
A Summary of the Resistance Band Workout
Given the restricted space in your hotel room, this full-body strength training exercise is brief and requires little equipment. One or two long resistance bands of varied resistances, as well as a set of tiny resistance bands that’s long enough to loop around the legs, are all you need.
And a yoga pad would be a plus. If not, simply lay down a pair of towels for extra padding.
The following workout is geared toward sets and reps rather than time but try to set aside about half an hour. This band exercise will help strengthen your legs, buttocks, abs, chest, back, triceps, shoulders, and hip abductors.
The Exercise
Because you don’t want to be locked in your hotel room all day, this workout is brief. Warm up for 5 minutes by walking, running, or marching in place (or performing any dynamic warmup), then get right into the resistance band workout.
The program consists of only five exercises. The set and rep system consists of two to three sets of 12 – 15 repetitions for each movement. If you need, the resting period should be 30 to 60 seconds between movements.
It is entirely up to you whether to execute two or three sets. This selection can be influenced by how you feel. Simply use a resistance level that challenges your muscle groups enough that it feels difficult (but not impossible) to maintain proper form towards the conclusion of each set.
If you don’t think the resistance you’re using is hard, try switching to a stronger resistance band or doubling up on resistance bands, such as utilizing two bands of different resistances at the same time.
Press Squat
Because it genuinely works the entire body, the squat press is an ideal method to begin a resistance band workout. The squat half of the workout will target your quads, hamstrings, and glutes, while the overhead press will target your core, shoulders, and back. It’s also a terrific way to prepare your muscles for the next task. Here’s how to perform a squat press. Hold the band’s ends in each hand.
Stand with your feet slightly apart. The band should be taut but be too tight.
As if you were holding a barbell across your back, “rack” your hands at your shoulders, palms facing away from your body. This action should increase the resistance on the band while still allowing you to stretch it farther.
- Squat down, pressing your hips back and lowering your glutes as you were going to sit on a chair.
- Maintain an erect posture and activate your core.
- Squat until you’ve lowered yourself as far as you can comfortably.
- Return to standing by pushing through your feet and straightening your knees and hips. Press your arms straight up, extending the resistance band until your arms are straight.
- Lower your hands to your shoulders while keeping them bent to finish the first repetition.
Continue with the rest of the set.
Pushups with a Resistance Band
The resistance band pushup increases the difficulty of a regular pushup. The action primarily emphasizes your chest, shoulders, and triceps, but it also engages your core. To make the exercise easier, perform a modified pushup with your knees on the ground. This is how you perform a resistance band pushup.
Kneel on a yoga mat and wrap the resistance band around your upper back, crossing your shoulder blades.
- Grip the bands with each hand, just outside the shoulder. Adjust your hands, so the band is taut but not tight across your back.
- Put your hands on the floor beneath your shoulders to form a tabletop position, with your arms straight and the band stretched tautly.
- Enter the high pushup position by engaging your core and placing your feet behind you.
- Make sure your body is straight from your toes to your head.
- Bend your elbows and lower your chest, halting just before it hits the floor. Your elbows should be bent at a 45-degree angle to your torso.
- Return to the starting pushup position by pressing through your palms and extending your elbows.
Continue through the rest of the set.
Row with Resistance Band Bent Over
The bent-over row works your upper back, as well as your biceps, core, and glutes, to a lesser extent. The procedures for performing a bent-over row with a resistance band are as follows.
Stand straight with your feet about hip-distance apart. To keep the resistance band in place, wrap it over your feet.
- Position your hands on the band such that it feels tight and stretched as you stand tall. When you’re leaning over, the band shouldn’t be loose nor too tight.
- Engage your core throughout the workout to keep your torso upright. Bend your knees slightly, squeeze your hips back, and hinge forward from the hips to create a 45-60-degree angle in your torso.
- Allow your arms to dangle down from your shoulders while keeping your shoulders curled back to improve posture. In this position, the band should be taut but not tight.
- As you pull the band toward your chest, squeeze your shoulder blades together and drag your elbows up and back. Hold for a second when your hands reach your chest.
- Reverse the motion by slowly straightening your elbows and lowering your arms back to the beginning position.
Continue through the rest of the set.
Side Steps with Resistance Bands
Banded side steps (also known as the lateral band walk) are a great approach to target your hip abductor. These muscles are frequently underutilized and can become weak, contributing to accidents and lower back pain.
Stand with your feet apart and a small looped band around your lower legs right above your ankles. The band should be taut but not overly so.
- Engage your core, gently bend your knees, and thrust your hips back into a partial squat position.
- Step out to the left laterally, leading with your left foot and followed by your right foot. Make sure the band stays tight as you walk.
Continue with the exercise for the rest of the set.
Wood Chops with Resistance Bands
Banded wood chops work your abdominals, notably your obliques, as well as your core’s deep stabilizing muscles. Remember to perform this exercise evenly on each side, starting with the left side and working your way to the right.
Stand with your feet about shoulder-width apart. To keep the band in place, wrap it around your left foot.
- Hold both ends of the band to the outside of your left hip with your left hand.
- Engage your core and get into a squat position.
- Turn your torso slightly to the left and tilt forward from the hips until both hands are on the outside of your left knee (keeping your torso straight with proper posture).
- Grab the resistance band with both hands (both ends of the band together) and move your hands so that the band is taut but not tight.
- Maintaining your arms straight, rotate your torso to the right while standing up, pushing the band diagonally across your body until your arms reach up and to the right.
- Hold for a second, then slowly reverse the movement by returning to the starting position.
Continue to the end of the set before switching sides.
Precautions and Safety
When attempting a new activity or regimen, it is critical to pay attention to how your body feels. If any workout causes pain, discontinue it and try something else. If the discomfort persists, discontinue the program and consult a physical therapist or another healthcare provider to determine whether an underlying injury exists.
It’s also a good idea to inspect your resistance bands for minor tears or discolorations that could signal band problems. Because you don’t want the resistance band to break or tear while you’re stretching it—it might snap you like a powerful rubber band.
To Conclude with Resistance Band Workout
Hotel rooms are an excellent location for a quick workout, and with easily transportable equipment such as resistance bands and yoga mats, you can do a full-body strength training regimen in under 30 minutes.