Gym in a Bag Travel Workout with Bands

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I take my gym in a bag with me when I travel on our sailboat. It allows me to get a great workout even if I am away from my gym. And it is a bargain price!

For more about my travel workouts when I sail go to this post.

For more travel no equipment workouts go to this post.

For simple tips to keep in shape when you travel go to this post.

Here is a workout you can do with your bands. Select a color of band that you can perform the exercise with good, safe technique with the amount of repetitions according to your goals.

The American College of Sports Medicine gives guidelines for the amount of repetitions depending on your goal. For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.

Type Exercise Anchor Point Band Color
Warm Up Walk for 10 minutes
Quad Squat Under Feet
Ham Lying Hamstring Curl Bottom Side Of Door
Back Standing Back Row Middle Side Of Door
Chest Standing Chest Press Middle Side Of Door
Hips/Glutes Standing Lateral Walk Under Feet
Biceps Standing Biceps Curl Under Feet
Triceps Triceps Overhead Extension Top Side Of Door
Shoulders Standing Lateral Raise Under Feet
Rear Shoulder Seated High Row Bottom Side Of Door
Rotator Cuff External Rotation, sit Bottom Side Of Door
Calves Anchored Calf Raise Bottom Side Of Door
Core Stability Drawing-In Maneuver Progressions Floor
Core Standing Core Rotation Middle Side Of Door
Core Anti-Rotation Band Press Out Middle Side Of Door
Low Back Bird Dog Floor
Shin Toe Raises Sitting on chair

 

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