If you're on the road and looking for a banded workout that you can do anywhere, here's a strength routine that primarily uses resistance bands! This banded workout routine can be done in a small space, making it ideal for when you're on the road or have limited equipment available. Pack your bands up and ensure you’ll be able to get a strength workout in during your busy schedule!
Remember to choose resistance bands with appropriate resistance levels for your fitness level.
Warm up: 5 minute walk into a 5 minute light jog or faster paced walk
1. Banded Squats:
- Place the resistance band just above your knees.
- Stand with your feet shoulder-width apart.
- Lower into a squat position, pushing your hips back and keeping your knees in line with your toes.
- As you rise back up, press your knees outward against the resistance band.
- Perform 3 sets of 12-15 repetitions.
Suggested Resistance: Black, Purple or Green
2. Banded Push-ups:
- Loop the resistance band around your upper back, holding one end in each hand.
- Get into a push-up position, with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Perform push-ups, maintaining tension on the band throughout the movement.
- Perform 3 sets of 10-12 repetitions.
Suggested Resistance: Red or Black
3. Banded Rows:
- Secure the resistance band around a fixed object, such as a pole or door handle.
- Stand facing the anchor point and hold the band with both hands.
- Step back to create tension in the band, and slightly bend your knees.
- Pull the band towards your body, squeezing your shoulder blades together.
- Perform 3 sets of 12-15 repetitions.
Suggested Resistance: Purple Power Band
4. Banded Lateral Raises:
- Stand on the center of the resistance band, holding one end in each hand.
- Keep a slight bend in your elbows and your palms facing down.
- Raise your arms out to the sides until they reach shoulder level.
- Lower your arms back down with control.
- Perform 3 sets of 12-15 repetitions.
Suggested Resistance: Pink/Orange/Red Power Band
5. Banded Glute Bridge:
- Lie flat on your back with your knees bent and feet flat on the floor.
- Place the resistance band just above your knees.
- Engage your glutes and lift your hips off the ground, pushing against the resistance band.
- Hold the bridge position for a few seconds, then lower back down.
- Perform 3 sets of 12-15 repetitions.
Suggested Resistance: Mini Band - resistance to your preference
6. Banded Lateral Walk:
- Place the resistance band around your ankles.
- Stand with your feet together, slight bend in the knees and hands on your hips.
- Keeping your toes pointed forward, lift and move one leg laterally against the resistance of the band and keep going the same direction.
- Repeat in the opposite direction.
- Perform 3 sets of 15 repetitions on each leg.
Suggested Resistance: Mini Band - resistance to your preference
7. Banded Standing Strict Press:
- Place your feet on one side of the band, standing on it to anchor it down,
- Grab the other end of the band overhand and bring your elbows forward into the front rack position.
- Press both hands up overhead and then back down to your shoulders
- Perform 3 sets of 12-15 repetitions.
Suggested Resistance: Pink/Orange/Red Power Band
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