Get ready to stay fit even while you’re on vacation with this band and bodyweight workout! Sometimes, we get too comfortable sticking to our regular gym routine, but what happens when we’re away from our go-to gym? That’s where this workout comes in! Say goodbye to the fancy equipment because all you need is a resistance band and yourself to complete this workout. Whether you’re looking to maintain your gains or build lean muscles, this workout has got you covered. With upper-body exercises like resistance band face pulls and push-ups, and lower-body exercises like reverse Nordic curls and bodyweight Bulgarian split squats, you’ll be able to stay in shape no matter where you are. So, get ready to ditch the buffet and prioritize your fitness with this band and bodyweight workout. 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 of 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
Start by attaching the resistance band to a stable anchor at chest level. Hold the band with an overhand grip and step back to create tension. Stand tall with your feet shoulder-width apart and a slight bend in your knees. Pull the band towards your face, keeping your elbows high and squeezing your shoulder blades together at the peak of the movement. Slowly return to the starting position and repeat for the prescribed number of reps.
1B. Push-ups (use the resistance band to make it harder): 4 sets, 10-12 reps
Place the resistance band across your back, just below your shoulder blades. Get into a push-up position with your hands slightly wider than shoulder-width apart and your feet together. Lower your body by bending your elbows, allowing your chest to touch the floor. Hold the bottom position for one second, then explode back up to the starting position. Repeat for the prescribed number of reps.
Remember to take 3 seconds to lower down, hold for 1 second at the bottom, and return to the top explosively.
Rest for 90 seconds between supersets.
2A. Band straight-arm lat pulldown: 3 sets 15-20 reps
Attach the resistance band to a stable anchor above your head. Grip the band with both hands, palms facing down. Stand with your feet shoulder-width apart and a slight bend in your knees. Keep your arms straight as you pull the band down towards your thighs, squeezing your lats at the bottom of the movement. Slowly return to the starting position and repeat for the prescribed number of reps.
2B. Single-arm band shoulder press: 3 sets, 10-15 on each arm
Stand on the resistance band with one foot and hold the other end with your hand. Position your hand at shoulder height with your palm facing forward. Press the band overhead, extending your arm fully. Lower the band back to shoulder height and repeat on the other arm. Alternate between arms for the prescribed number of reps.
Rest for 90 seconds between supersets.
For the Band rear delt pulls, perform 3 sets of 15-20 reps on each arm. Rest for 60 seconds between sets.
To perform the 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. Sit with your legs straight and loop the band underneath your feet. Grab the band with an overhand grip, palms facing down, and row your elbows back, squeezing your shoulder blades together. Perform as many reps as you can in each set until you reach 100.
Lower Body Bodyweight Band Workout
Warm Up
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X Band walks: 2 sets x 60 seconds Rest for 60 seconds between sets.
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Clam raises: 2 sets, 10-15 reps each side Rest for 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 for 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 for 90 seconds between sets.
Series C
- 3A. Band single-leg Romanian deadlift: 3 sets, 15-20 reps (each leg)
- 3B. Ab walkouts: 3 sets, 6-8 reps Rest for 90 seconds between sets.
In conclusion, staying in shape while on vacation or away from your regular gym doesn’t have to be a challenge. With this band and bodyweight workout, you can maintain your gains and continue progressing towards your fitness goals. Remember to follow the prescribed sets and reps, rest times, and exercise techniques to maximize your results. So grab a resistance band, find a space to work out, and get ready to feel the burn wherever you go!
