Just because you’re on vacation doesn’t mean the grind has to stop. Now I know what you’re thinking, who wants to workout on vacation when the whole purpose of going is to relax and have fun?
Well you’re right, but working out can still be simple and effective. Besides, you didn’t work this hard just to fall back. Below you’ll find quick and easy workouts to do with resistance bands while you’re in your hotel, Airbnb, or a friend’s place.
*DISCLAIMER* – I am not a professional. These are just a few of my favorite workouts to do when I don’t have enough time or motivation.
One of my favorite workout items I can’t live without is my lateral resistance band. SKLZ is the best brand that I’ve come across. It comes with padded ankle cuffs and 3 weight variations – light (yellow), medium (red), and hard (black).
It’s light and compacted so no excuses!
Donkey Kicks: Back straight, hips squared, and push your heels upward. Squeeeeze those cheeks!!
Now if doing regular donkey kicks on your hands are too easy, try different variations. There’s always a beginner, moderate, and advanced modification to every workout. Challenge yourself!
Moderate Donkey Kicks: On your elbows
Advance Donkey Kicks: Tuck your left foot under and put all your weight on your hands and toes.
Side Squats: Your knees should not pass your toes. Push back from your hips and stick your butt out. It’s okay, no one’s looking. Try going slightly deeper than a 90 degree angle at the knee. Step far out to each side for a deeper squat.
You can step out out in in or alternate sides, 10 steps left then 10 steps right.
Place your hands out in front of you or crossed in front for better form and balance.
The good thing about resistance bands is that you don’t have to stop at legs. Try a few of your regular ab and arm workouts to get a full body workout. This will engage the body to work harder and challenging your muscles to become stronger.
Sitting V sits with flutter: Sit back as far as you can while still engaging your core. You should be balanced out on your sit bones.
You can alternate between regular kicks, flutter kicks, and scissor kicks.
Advanced plank: Try doing planks with an extra twist. Start in a regular plank position on your hands.
For beginners, step your left foot out followed by your right foot and then back to the center. Repeat 10-12 times. For advance, jump out and in with both your left and right foot and repeat for 12-20 times.
Keep your back straight, butt down, and tighten the core.
Don’t have weights for a quick arm workout? No problem. Use your lateral bands for a weighted tricep pull.
Remember to keep your elbows pointed to the ceiling and tricep facing forward.
After a 20-30 minutes circuit training, you should feel great! You don’t have to go overboard when working out. With proper form and motivation, a little does go a long way.