No Weights Required, Use the Band

Take your workout to-go with this full-body blast. All you need is the band!


Hotel without a gym? Camping for weeks and not a dumbbell in sight? When you’re on the road, this workout is a lifesaver. Throw a resistance band into your bag, and you can put away a full-body routine in as little as 30 minutes.


 All workouts start with a warm-up.  Use the exercises in the Beach Series Warmup article before starting your workout.

The Workout

Do the following exercises in order without rest. After the last exercise, rest for one or two minutes. Repeat two to four times.







Body-weight Low Alternating Reverse Lunge and Squat

the band

Stand with your feet hip-width apart. Lower yourself into a mini squat, hinging forward slightly from your hips. Staying low, extend one leg behind you and lower into a reverse lunge. Pause. Maintain the half-squat position and you press through your front foot to return to the centre. That’s one rep. Perform the move on your opposite side and repeat, switching feet with each rep.




The Band Brady Series

Hold one end of a resistance band in each hand and extend your arms in front of you parallel to the ground. Pull each end to bring tension to the band; if needed, loop the band to make it harder. Keeping your abs engaged and chest lifted, pull your hands apart, bringing the band closer to your body, until your arms form a straight line. Release slowly and repeat for five reps. Next, open your arms diagonally, pulling one arm back and extending the other forward at a 45-degree angle. After five reps, do the same with the opposite arm forward. Finish with five reps of pull-apart with the band behind your head.


Triceps Band Extensions

Drape a resistance band behind your neck, letting half fall to each side of your body. (You can also anchor the middle of the band around a point overhead.) Grab one end in each hand and, keeping your elbows tight to your sides, press your hands toward the ground until your arms are straight. Slowly reverse to return to the start.


Banded Backwards Monster Walks

Place a looped band above your knees and lower yourself into a semi-squat position with your feet and knees hip-width apart. Lean forward and drive your hip backward, pressing your legs outward so the band remains taut, and take one step ahead. Move slowly, maintaining your low position and keeping your hips steady.







Banded Bridge

Lie face up on the ground with your legs bent and feet flat on the ground; slip a looped resistance band around your legs and above your knees. Squeeze your glutes and press your feet into the ground as you lift your hips, bringing your shoulder, hips and knees into a straight line. Slowly lower to return to the start, pausing momentarily before repeating.








Hardcore Plank

Start in a low plank position with your elbows on the ground under your shoulders and your legs extended straight behind you. Pull your belly button toward your spine to engage your core. Maintaining a flat back, bring one knee toward your stomach; don’t allow your hips to dip to either side.  Pause, then return your leg to the start. Repeat, alternating sides.


                                                    Side Plank with Hip Flexion

Start in a side plank position with your elbow on the floor underneath your shoulder. Move your top leg slightly in front of your bottom leg. Pull your belly button in and tighten your core. Raise your hips from the ground to bring your body into a straight line from head to heels. Hold this position as you pull your bottom knee up and in front of you. Repeat for your set, then change sides.


Abdominal Numbers 1-10

Begin lying face-up on the ground with your arms flat at your sides. Pull your knees into your chest, then lift your legs straight to the sky. Engage your core. Without moving your upper body, “write” the numbers one through 10 in the air above you with your legs, returning to the starting position between each number



ModelGwen Linton

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