Sometimes we get too comfortable with our regular gym routine, and that includes our gym. One of the biggest drawbacks of being away from your go-to gym is our dependency on more fancy equipment. You don’t have to worry about being creative because of your access to all the gym toys. However, the most significant advantages to being on the road is the opportunity to become innovative with what’s around you.
If you’re the type who likes to maintain their gains while away from the gym, The Fitness Maverick has got something special for you. Gareth Sapstead, MSc C.S.C.S. physique strength coach, provides an upper- and lower-body strength workout you can do anywhere, specifically for physique development and lean muscle gain.
All you’ll need is a resistance band—and you—to complete this band and bodyweight workout.
How to Do the Band & Bodyweight Workout
Perform the A and B supersets for the prescribed sets and reps and all the sets and reps on the straight sets before moving on to the next exercise. Alternate between the upper and lower body workouts 3 or 4 times a week, or use them as standalone workouts when you drag yourself away from the buffet.
Upper Body Band & Bodyweight Workout
1A. Resistance Band Face Pulls: 4 sets 12-15 reps
1B. Push-ups (use the resistance band to make it harder): 4 sets, 10-12 reps. Take 3 seconds to lower down, 1-second hold at the bottom, and explosive return to the top.
90 seconds rest between supersets.
2A. Band straight-arm lat pulldown: 3 sets 15-20 reps
2B. Single-arm band shoulder press : 3 sets, 10-15 on each arm.
90 seconds rest between supersets.
- Band rear delt pulls: 3 sets, 15-20 on each arm, 60 seconds rest between sets.
- Seated band row 100s – Use the resistance band you have available and complete 100 reps in as few sets as possible with as little rest as possible. To perform the row, sit with your legs straight and loop the band underneath your feet.
Lower Body Bodyweight Band Workout
Warm Up
- X Band walks: 2 sets x 60 seconds
Rest 60 seconds between sets. - Clam raises: 2 sets, 10-15 reps each side
Rest 90 seconds between sets.
Series A
1A. Reverse Nordic Curl (a.k.a., bodyweight leg extension): 3 sets, 10-15 reps
1B. Plank leg extensions: 3 sets, 10-15 reps
Rest 90 seconds between sets.
Series B
2A. Bodyweight single-leg hip thrust: 3 sets, 10-15 reps
2B. Bodyweight Bulgarian split-squat. (Use a slow eccentric tempo to add difficulty): 3 sets, 12-20 reps (each side)
Rest 90 seconds between sets.
Series C
3 sets 12-20 reps on each side, 90 seconds rest.
3A. Band single-leg Romanian deadlift: 3 sets, 15-20 reps (each leg)
3B. Ab walkouts: 3 sets, 6-8 reps
Rest 90 seconds between sets.
Keep Your Fitness Game Strong While on Vacation with this Effective Band & Bodyweight Workout
Stay Active Anywhere
Going on vacation is a fantastic way to relax, explore new places, and take a break from your daily routine.
However, it’s important to maintain your fitness goals even while you’re away. With limited access to gym
equipment, it can be challenging to keep up with your regular workout routine. But fear not! We have an
effective band and bodyweight workout that will help you stay fit and active no matter where you are.
The Benefits of Resistance Bands
Resistance bands are portable, lightweight, and versatile exercise tools that can easily fit into your
suitcase or backpack. They provide constant tension throughout the entire range of motion, making them
ideal for building strength, improving flexibility, and toning muscles. Additionally, resistance bands
target multiple muscle groups simultaneously, making your workouts more efficient.
Whether you’re a beginner or an experienced fitness enthusiast, resistance bands can be adjusted to suit
your fitness level by choosing bands with different resistance levels. They offer a wide range of
exercises that can be performed anywhere, including your hotel room, the beach, or even a park.
Bodyweight Exercises for Full-Body Strength
Incorporating bodyweight exercises into your vacation workout routine is an excellent way to maintain
strength and cardiovascular fitness. These exercises require no equipment and can be modified to match
your fitness level.
Here’s a full-body workout that combines resistance band exercises with bodyweight movements:
1. Resistance Band Squats
Stand on the resistance band with your feet shoulder-width apart, holding the handles at shoulder height.
Lower yourself into a squat position, keeping your knees in line with your toes. Push through your heels
to return to the starting position. Repeat for 10-12 reps.
2. Push-Ups
Assume a plank position with your hands slightly wider than shoulder-width apart. Lower your chest toward
the ground by bending your elbows, keeping your body in a straight line. Push back up to the starting
position. Perform 10-12 reps or as many as you can with proper form.
3. Resistance Band Rows
Secure the resistance band to a sturdy anchor point at waist height. Hold the handles with your arms
extended, palms facing each other. Pull the handles toward your chest, squeezing your shoulder blades
together. Slowly release back to the starting position. Aim for 10-12 reps.
4. Lunges
Step forward with one foot, bending both knees to create two 90-degree angles. Push through your front
heel to return to the starting position. Alternate legs and perform 10-12 reps on each side.
5. Resistance Band Shoulder Press
Stand on the resistance band with your feet shoulder-width apart. Hold the handles at shoulder height,
palms facing forward. Extend your arms straight overhead, fully extending your elbows. Lower the handles
back to shoulder height and repeat for 10-12 reps.
6. Plank
Assume a push-up position, resting on your forearms instead of your hands. Keep your body in a straight
line from head to heels, engaging your core muscles. Hold this position for 30-60 seconds or as long as
you can maintain proper form.
Additional Tips for Staying Active
Along with this band and bodyweight workout, here are some additional tips to help you stay active while
on vacation:
1. Explore on Foot or Bike
Instead of relying on taxis or public transportation, explore your vacation destination by walking or
biking. This way, you’ll get to see more sights while getting in some extra exercise.
2. Choose Active Excursions
Look for activities that involve physical movement, such as hiking, snorkeling, or paddleboarding. These
types of excursions allow you to have fun while staying active.
3. Take the Stairs
Avoid elevators whenever possible and opt for taking the stairs. It’s a simple way to incorporate more
physical activity into your day.
4. Find Local Fitness Classes
Check if there are any fitness studios or local classes available at your vacation destination. Trying
something new can be a fun way to stay active and meet new people.
5. Stay Hydrated
Don’t forget to drink plenty of water throughout the day, especially in warm climates. Proper hydration
is essential for maintaining energy levels and overall well-being.
Conclusion
Just because you’re on vacation doesn’t mean you have to take a break from your fitness routine. With this
effective band and bodyweight workout, along with some additional tips, you can keep your fitness game
strong while enjoying your time away. Stay active, have fun, and return from your vacation feeling
refreshed and energized!
