Resistance Band Workout

I get asked a lot by our members who travel, “What can I do when I am traveling and I don’t have access to a gym or equipment?” Well the answer is simple….buy a couple resistance bands and take the gym with you

Here’s how it works:

Perform one set of each exercise with minimal rest in between each one. Go through all 7 exercises then rest for 1 to 2 minutes and repeat. Try to do at least three rounds.


1) 1/2 Kneeling One Arm Overhead Press– start with one knee on the ground and one knee up. Place the band under your down knee shin to anchor the band. From there grab the handle and perform an overhead pressing motion. Keep your core tight and maintain good balance. This will challenge your stability as well. 15x

2) Upright Row – Stand on the band with one or two feet to adjust the tension. Holding the handles perform an upright row while keeping your core tight with your shoulder blades back and down. 15x

3) Push-Ups– start in a push up position holding the handles with the band wrapped across your upper back. Max number you can do.

4) Squats- Stand on the band holding the handles up by your shoulders to create tension. 15-20x

5) One Arm Rows – start in a lunge stance while standing on the middle of the band under your front foot. The closer your put your foot to the handle the more tension you can create. Grab the handle and bend forward at the hips and perform a rowing motion. 15x

6) Tall Kneeling Overhead Tricep Extensions– in a tall kneeling position place the band under your shins. Grab the handles with the band behind you so that your hands are on your shoulders with bent elbows. From there extend your elbows to the ceiling. 15x

7) Standing Bicep Curl– Stand on the band with one or two feet to adjust the tension. Grab the handle and perform a bicep curl. 15x


contact us

Train at Motivate Fitness