We understand how dedicated and determined you want to be to keep yourself fit and build a healthy body. The body is a place where we live 24/7, non-stop, and the least that we can do to our body is to keep it fit and healthy. As the adage goes, a healthy body is a healthy mind. A healthy body and mind can be achieved through a variety of habits including regular Physical Activities, sleeping well, eating clean and well, staying mentally active, and meditating. But what happens when we travel for leisure or for business? While we can keep many habits like sleeping well, eating clean and well, staying mentally active, and meditating under check, it is the habit of regular physical activities that goes haywire. Isn’t it?
Today, in this article, we are going to inform you about the top 5 exercises that can be done with just a resistance band, which can easily be carried in your luggage, and these exercises can be performed in your hotel room or Airbnb room. Here we go:
- Resistance Band Shoulder Press
This exercise can be performed by keeping your legs shoulder width apart, then placing the resistance band right underneath the heals of both your legs and pressing away the bands upwards in a way in which you perform the shoulder press. See the picture for more details:
One can do 3-4 Sets of 12-15 reps each to feel that burning sensation in the shoulders.
2. Resistance Band Chest Press
To perform this movement, you need a resistance band and an anchor. Anchor the resistance band on a door at shoulder height, then hold both handles in your hand, and take a step forward to create that resistance while keeping your foot in a staggered manner, keep your back slightly arched, stick your chest out, and exhale and push both the arms straight, squeeze your chest and hold for a second, inhale and return to your starting position. Repeat this movement multiple times to feel the pump in your chest.
One can do 3-4 Sets of 12-15 reps each to feel that burning sensation in the chest.
3. Resistance Band Chest Fly
To perform this movement, you need a resistance band and an anchor, just like the chest press exercise. Anchor the resistance band on a door at a little higher than shoulder height, then hold both handles in your hand, and take a step forward to create that resistance while keeping your foot in a staggered manner, keep your back slightly arched, and stick your chest out. The starting position, in this case, will be your hands spread wide in parallel to the ground, then exhale and push the bands away in a circular manner to join both your hands in front of your chest. Squeeze your chest and hold for a second and then inhale and repeat the movement.
One can do 3-4 Sets of 12-15 reps each to feel that burning sensation in the chest.
4. Resistance Band Biceps Curl
To perform this movement, step onto the resistance band and keep your legs shoulder-width apart. Hold the handles in both of your hands and keep your hand in a hammer position, then slowly pull the handles towards your shoulder while inhaling, pause for a second, and come back to the starting position while exhaling. Repeat the movement multiple times to feel the burning sensation in your biceps.
One can do 3-4 Sets of 12-15 reps each to feel that burning sensation in the biceps.
5. Resistance Band Triceps Extension
To perform this movement, step onto the resistance band and keep your legs shoulder-width apart. Hold the handles of the resistance band in both of your hands, keep your hand vertically overhead, and activate your core by squeezing your glutes and abs to protect your lower back. Keep the upper part of the arm straight, and perform the movement with your lower half of the arm by going down by your head and bringing the band up again. Repeat this movement.
One can do 3-4 Sets of 12-15 reps each to feel that burning sensation in your triceps.