Strength on the go!
A quick & effective Full-Body Workout using a long-loop resistance band. this is a great one if you’re short on time or if you’re traveling and have minimal space & equipment.
I ALWAYS travel with my MFR balls & a few resistance bands to ensure that I can get some feel-good movement in wherever I may be.
If you’ve only got 10 minutes, do 1 round of each exercise. Focus on smooth, controlled movements. I uploaded each exercise in real-time so you can see the setup + pace.
For a 20- or 30-minute workout, repeat the sequence 2 or 3 times through. You could also use my pre-surf shoulder warm-up reel (find it here) before you dive in!
Here’s the sequence:
ONE: Pull Apart + Squat (10 reps)
Keep elbows straight and squeeze your shoulders together to pull the band apart. Keep your chest lifted as you squat.
TWO: BACK LUNGE W/ BICEP CURL TO STANDING KNEE DRIVE (5 reps/leg)
Keep elbows in and chest lifted. Maximize this one by resisting the band as you lower your curl and really drive through your front foot to bring your opposite knee to your chest.
THREE: DEADLIFT TO BENT-OVER ROW (10 reps)
Hinge from hips to lower. Spine stays long and elbows graze ribs on the row. Drive through your feet to stand.
FOUR: TRIANGLE POSE HOVERS (5 reps/side)
This one is sneaky! Try to work within a range of motion that you can control. Keep your front ribs back and go slow as you lower to hover.
FIVE: SQUAT TO OVERHEAD PRESS (10 reps)
Think about driving through your legs to press your arms up and resist (go slow) the band as you lower down.
SIX: WOOD CHOPPERS (5 reps/side)
Power through the upswing and resist the pull of the band as you return to start. You could also anchor the band to something else instead of your foot.
SEVEN: PUSH UPS (10 reps)
As if push ups aren’t hard enough! They are my arch-nemesis, btw. Really focus on form with these. Lower slow and push floor away to “explode” up. Drop your knees if that serves you best!
EIGHT: SOUPED UP SUPERMANS (10 reps)
Keep some tension on the band and think about squeezing shoulder blades back + down to initiate the pull. Pubic bone grounds down to keep from dumping into low back.
NINE: GLUTE BRIDGES (10 reps)
Hips stay level as you lift and resist the pull of the band as you lower. Also a sneaky one for your lats + triceps as you keep your arms + ends of the loop grounded.
TEN: MODIFIED V-UPS (10 reps)
Maintain some tension on the strap throughout the movement and limit your range of motion if this irritates your shoulders and/or low-back (ex: you can start with arms over chest & knees bent, feet on floor).
Save to come back to & share with someone who could use some motivation. And what do you think, would you like to see more workouts from me? Let me know in a comment!