Resistance Band Exercises You Can Do On the Go
Not only are resistance bands are a great addition to any strength training routine, but they are also easy to pack for workouts on the go. They come in a variety of sizes, lengths, and thicknesses. These are also great for people with levels of fitness experience due to the varying options of difficulty that they come in.
The most common types of bands that are used for exercises include tube bands with handles, loop bands (aka giant rubber bands), and therapy bands. If you are completely unsure about what you need, try asking a professional at the store you are buying them from. They can size you up. When exercising, try aiming for 8 to 25 reps for 2 to 3 sets per exercise. We have plenty of options for you here!
Lower-Body Exercises
Front Squat
Stand on band with feet slightly wider than shoulder-width. Holding a handle in each hand, bring the top of the band over each shoulder. (If it’s a too long, secure band in place by crossing your arms at your chest.) Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 8 to 12 reps.
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, contracting your glutes through the entire movement. Do 15 to 20 reps.
Lateral Band Walk
Step into a loop band or tie a therapy 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. Move the standing leg slightly in, but keep the band taut. Take 8 to 10 steps before heading back the other way.
Standing Abduction
Anchor your loop band at ankle height, and stand with your left side toward the anchor. Attach the free end to your outside ankle and step out to create tension on the band. Move your supporting leg back so your foot is elevated from the floor, lift your working leg up, slowly bringing your looped foot out to the side, contracting your outer glutes. If you feel wobbly, grab support (like the wall or the back of a chair). Lower back down to starting position and repeat for 15 to 20 reps on each side.
Seated Abduction
Sit at the edge of a chair or bench and tie a loop band around both legs, 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.
Back Exercises
Bent-Over Row
Stand over the center of the band with feet shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back. Grasp each handle with hands facing the outside of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle. Lower and row for 10 to 12 reps.
Seated Row
With legs extended, place the center of the band behind the soles of your feet. Grab the band with both hands, arms extended and palms facing each other. Sitting nice and tall, bend at the elbow and pull the band toward your core, squeezing your shoulder blades together. Slowly return to starting position and repeat for 10 to 12 reps.
Pull-Apart
Stand with knees slightly bent, feet shoulder-width apart. Grip the middle section of the band with both hands at shoulder level with palms facing down. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position and stretch, squeeze, and release for 8 to 10 reps.
Lying Pullover
For this effective pec and lat exercise, anchor the tube band in a low position. Next, lie on your back, grabbing the free end of the band with both hands, stretching arms straight out overhead. With elbows slightly bent, pull the band overhead, crossing your torso until the handle reaches your knees. Slowly return to the starting position and keep it up for 8 to 10 reps.
Lat Pulldown
Anchor the band overhead to a horizontal bar, pulling the free ends down at your sides. Kneel facing the anchor so the bands are positioned in front of you, gripping each end with arms extended overhead and hands slightly wider than shoulder-width. Bending the elbows, pull the band down toward the floor while contracting your back muscles. Once the hands reach your shoulders, slowly raise them back to the starting position and rock out 10 to 12 reps.
Chest Exercises
Push-Up
Get in plank position, draping the resistance band across your upper back. Loop the ends of the band through each thumb, and place your hands on the ground in starting position—body facedown on the ground. Contract your glutes and abs, and push straight up until your arms are fully extended. Lower back down, chest to the floor, and see what you’ve got for 5 to 20 reps.
Incline Chest Press
In a right forward lunge position, place the middle of your band beneath your back foot. Grabbing a handle in each hand, bring the band to shoulder level. Press the bands upward straight over your chest like a rainbow until the arms are fully extended. Lower back down and repeat for 10 to 12 reps.
Bench Press
Anchor a tube band on the bench legs, and lie on the bench, face up. Grabbing a handle in each hand. position them at shoulder height (so your thumbs touch the front of your shoulders). Extend the arms straight up overhead to full extension, moving your hands toward each other at the top. Lower back down and repeat for 10 to 12 reps.
Standing Chest Press
Anchor the tube band on a cable column or sturdy support at chest height. Grab each handle with your back to the band. Step forward to reduce slack, positioning your hands at chest height. With elbows up and palms facing down, press the band straight out in front of you until your arms reach full extension, and squeeze those chest muscles. Return to starting position and press on for 12 to 15 reps.
Shoulder Exercises
Overhead Press
Stand over the center of a tube band with feet shoulder-width apart. Grip each handle, positioning your hands at shoulder level with palms facing each other so your thumbs touch your shoulders. Press straight up, rotating your palms forward as you fully extend your arms. Lower back down slowly and repeat for 8 to 10 reps.
Forward Raise
Stand on the middle of the band with feet shoulder-width apart and grip each handle at your sides with palms facing in. Next, without locking your elbows, bring your right arm straight out in front of you to shoulder height. Slowly lower back down and raise the roof for 8 to 12 reps before switching arms.
Upright Row
With feet positioned over the center of the band, shoulder-width apart, grip each handle and position them with palms facing each other just in front of your thighs. Pull the band straight up the front of your body to shoulder-level, keeping your elbows bent and positioned in a high “V.” Slowly lower back down to starting position and keep rowing for 10 to 12 reps.
Arms Exercises
Concentration Curl
Start in a forward lunge position, right leg in front, and place the middle of the band under the right foot. Grasp one end of the loop band with your right band, resting your elbow on the inside of your knee (to target those biceps a little deeper). With palm facing away from your knee, curl the band up toward your shoulder, squeezing your biceps at the top. Slowly lower back down and repeat for 8 to 10 reps before switching sides.
Standing Biceps Curl
Stand with feet shoulder-width apart with your feet placed over the middle of the band. Grab a handle in each hand, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down and go for a total of 12 to 15 curls.
Triceps Kickback
Stand in a forward lunge position with your right foot in front, positioned over the center of the band. Holding each end of the band, position your arms at your sides with palms facing behind you. Bend at the elbows (keeping them tucked by your sides) until your forearms are parallel to the floor. Next, press down the arms, pushing the band behind your body until the arms fully extended. Lower back down and repeat for 8 to 10 reps.
Core Exercises
Kneeling Crunch
Attach the band to a high anchor (such as the top of a door or cable column) and kneel down, grabbing each side of the band. Extend the elbows out at shoulder-level, engage your abdominals, and crunch down toward your hips while contracting your abs. Slowly return to starting position and repeat for 10 to 12 reps.
Woodchoppers
Anchor the loop or tube band toward the top of a cable column or support. With your right side to the support, grab the free end of the band with your arms stretched out overhead. In one smooth motion, pull the band down and across your body to the front of your knees while rotating your right hip and pivoting your back foot. Slowly return to starting position and repeat for 8 to 10 reps on each side.
Anti-Rotation Band Walkouts
Anchor a loop or tube band on a cable column or support positioned slightly below your chest. Grasping the free end, create tension on the band and squat to an athletic stance. Holding the band with both hands straight out in front of your chest, keeping your core tight, step laterally until the band is too tense to go any further. Slow and controlled, move back toward the column to starting position. Repeat for 6 to 8 reps on each side.
Now you have a pretty solid arsenal of resistance band exercises to use, so no excuses to skip the workout when you’re on the road if you have these on hand! Save this list somewhere where you can access it anywhere and get to banding!