Traveling soon? With a resistance band and a suitcase of simple exercises you have the makings for a full body workout wherever you go. Resistance tubing provides a muscular challenge that most forms of strength training don’t provide. The tubing allows you to focus on both the concentric (shortening) and eccentric (lengthening) phase of muscular movement. This can render good results when it comes to developing functional strength and hitting maximum muscle fibers to enhance sculpting.

A handled tube band will be most comfortable for this 20-minute workout. But, a simple band without handles will work as well. After warming up for 7-10 minutes, do three sets of 10-15 repetitions of each exercise below. Move slowly for the best results, controlling both the upward and downward phases of each exercise. Be sure to stretch when you’re done.

Grab a Band and Go! 7 Resistance Band Exercises You Can Do Anywhere, Anytime

1) Bicep Curls

Stand on the band with one or both feet on the band. Take an end of the band in each hand. Start with your arms hanging next to your sides with your elbows hugging your ribs. Bend your elbows slowly to bring your hands up to your shoulders. Return slowly back to the start position.

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2) Trap Raise

Take the end that was in your right hand into your left and the one that was in your left hand into your right so you have an “x” in front of you. Turn your palms so they face your body. Bend your elbows while raising the band to chest height. Your elbows should jut out to the sides. Straighten your arms slowly.

resistance bands

3) Squats

Stand on the band with your feet shoulder-width apart. Hold an end of the band in each hand. Grab low on the band to create tension. Take your hands up to your shoulders. Bend into a squat with your knees over your ankles. For more of a challenge, add a shoulder press! Return slowly to standing.

4) Goal Post Triceps

Wrap the band around your hands a few times and take your arms overhead. Bend your elbows so you look like a football goal post. There should be a good deal of tension in the band as you turn your palms to face the side walls. Press your hands out to straighten your arms to the side so you look like a cross. Bend the arms back up to the 90-degree goal post position.

5) Lat Pulls with Pliés

Straighten your arms and take the band overhead with arms about shoulder-width apart. Place your legs wider than your shoulders and turn your toes out to the side. Pull the band down while widening your arms. While you’re pulling, do a plié.

6) Chest Press

Take the band under your armpits. Keep your arms at shoulder height and press the band in front of you crossing your right arm on top. Repeat crossing your left arm on top.

7) Resistance Band Push-Up

Keep the band underneath your armpits. Get into a plank position and try some push-ups with the added resistance of the band.

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