Traveler's Resistance Band Workout

from Men's Fitness

Having trouble staying in shape while traveling for your job? Take a lights weight, easy to pack resistance band with you on your trips, and get the work done. This simple and effective full-body routine by Mike Simone will have you working hard in even the closest quarters with almost no equipment. Remove the excuses and focus on your goal!

Full-body Resistance Band Workout

A six-move workout that strengthens every muscle in the body. Mike Simone

Video Link for mobile user

Workout Instructions:

Complete three rounds with 30 seconds of rest in between.


1. Band-thruster: 10-15 repetitions

2. Bentover Row: 10-15 repetitions

3. Resisted Pusher: 10-15 repetitions

4. Reverse Fly: 10-15 repetitions

5. Monster Walk: 10-15 repetitions

6. Split Squat to Curl: 10-15 repetitions

(Repeat 3 times)

Workout Benefits:

Resistance bands are versatile, easy on the joints, and target muscle groups with controllable, constant tension.

Exercise-Specific Benefits:

The band-thruster is a two-in-one exercise that strengthens the legs, shoulders, and triceps.

Bentover rows strengthen the back and shoulders (rear deltoids).

The resisted pushup strengthens the upper body while focusing on the chest, shoulders, and triceps. Using the resistance bands bumps up the intensity to your traditional pushup.

Reverse Flys are an isolation exercise that singles out the shoulders, more specifically the rear delts.

The Monster Walk is a lower-body exercise that strengthens the quads and glutes. The monster walk is also an effective prehab exercise to warm up the hips and hip flexors.

Split squat to curls are a two-in-one exercise that targets the quads, glutes, and hamstrings while also increasing strength in the biceps and forearms.