Travel Workout with Bands

Published:  05/19/2020

Maria Faires, RD exercising on a boat

Doing a chest press on our boat in Echo Bay, Sucia Island, Washington.

Staying fit while traveling can be challenging, but with some planning and commitment, it's definitely achievable. As a dietitian and personal trainer, I am committed to my personal fitness goals and showing others how they can be too, in any situation. Even on a sailboat in a remote bay at Sucia Island Washington!

Let me show you how to enjoy your travels and use your trips as an opportunity to experience new activities and adventures while maintaining a healthy lifestyle.

First of all, one of my strategies is to take a "gym in a  bag" workout band set with me when I travel on our boat. It allows me to get a great workout, and maintain my fitness and weight even if I am away from my gym. And it is a bargain price! 

Workout bands offer a portable and versatile fitness option that allows you to continue exercising and stay active even when you are away from your regular gym or fitness facility.  Workout bands offer a convenient solution for maintaining your fitness routine on the go. You can use them to replicate exercises typically performed with free weights or machines, such as bicep curls, squats, rows, and chest presses. Additionally, many workout bands come with door anchors or handles that allow you to attach them to different surfaces for additional exercise options.

I have an entire band workout for you below, so keep reading! 

In addition to the band workout, I also do bodyweight workouts on the boat, and if I am on shore I do a workout using body weight and a picnic table or log. I have a TRX suspension system that I take with me too sometimes. And for cardio I use a small commercial grade stepper machine on the boat, dock or shore. If walking or hiking is an option I do that too. See how many options there are? 

Here are some links to resources and other workouts. 

Use a Stretching Strap

Maria Faires, RD exercising on a boat

This foot and leg stretching strap is used physical therapists to help get an optimal stretch in the bottom of the foot, calves and hamstrings. I also travel with my green stretch out strap. The strap has loops to put  your fingers through so you get a good grip and stretch. 

I like to use travel mat like this one that can be purchased on Amazon to save space in the boat. 

Stretching is an essential component of any fitness routine, and it offers numerous benefits for the body and overall well-being. Regular stretching can enhance your ability to move freely and perform everyday activities with ease. Increased flexibility can also improve athletic performance and reduce the risk of injuries, as it allows your body to move through a wider range of motion without straining or overloading the muscles.

For boaters, being flexible is essential. Boating requires the ability to move well and includes jumping off the boat to the dock for instance. If you are not flexible enough, you will not be able to get into the proper position to get a full range of motion when you jump.

Yoga Travel Mat 72" L x 24" W PRO 1.5mm, compact, washable with bag

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Yoga Travel Mat 72

Stretch Out Strap with Exercise Book

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Stretch Out Strap with Exercise Book

Soft Density Foam Roller


I recommend this soft foam roller for beginners

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Soft Density Foam Roller

Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5


Use these around your thighs or ankles to make leg exercises more challenging

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Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5

Resistance Exercise Bands Set

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Resistance Exercise Bands Set

Band Travel Workout

For each exercise, 8-12 repetitions improves strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.

I suggest trying this at home first before your trip so that you are familiar with how to do the exercises. Then you can more easily adapt your setup to the boat.

Select a color of band that you can perform the exercise with good, safe technique with the amount of repetitions according to your goals. To be safe, please wear glasses to protect your eyes when using your bands in the event one breaks.

Workout 1

Exercise

Anchor Point

Color Of Band

Sets

Reps

Balance

Balance Training Level 1

 

 

 

 

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

 

 

 

Calf

Calf Raise

Under Feet

 

 

 

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 Progression 1

Floor

 

 

 

Shin

Toe Raises

Sitting on chair

 

 

 


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