Strong on the Go: A Resistance Band Workout for the Holiday Season
The holiday season, for many, brings an upswing in travel. Between jet lag, canceled flights, delays, unpredictable schedules, plans with friends and family, AND limited space wherever you stay out of a suitcase…it’s no wonder that fitness-related resolutions top our lists come January!
I have good news: you can stay strong during holiday months and maintain your fitness routines no matter where you are.
It happens to be my strongest time of the year to train. How is this possible? My number one hack, and the piece of “equipment” that I pack with me anytime I travel to guarantee that I can remain fit, strong, and always moving despite being on-the-go over the holidays?
The resistance band.
Resistance Band: The Ultimate Travel Workout Tool
This simple piece of equipment weighs less than a third of a pound and fits almost anywhere, from a glove compartment to a carry-on.
A resistance band (I’ve linked my favorite ones here!) gives you a total-body workout that builds strength, challenges your muscles, and even improves flexibility. And while it can be nice to work out with a band alongside weights or equipment, you don’t actually need a gym. You don’t even really need shoes!
Resistance bands are magic because they create constant tension. Your muscles work during both the push and pull phases of every move. This is something I like to incorporate into every workout for my clients. Push, pull, push, pull–that’s the key to building strength and muscle.
The result is a surprisingly effective workout that can leave you feeling strong, centered, and energized, no matter where your travels take you. Added bonus: it gives you time away from others to “reset” and “regroup” for YOU.
Why Bands Belong in Your Bag
Lightweight, portable, and inexpensive. You can toss one in your car or tote, or even order a spare set to stash in a drawer at a family member’s house for annual holiday visits!
Versatile. From squats and rows to bicep curls and glute work, you can target your entire body in a short amount of time.
Joint-friendly. Bands add resistance without impact, making them ideal for women who want to build strength safely.
Easy to modify. Adjust the intensity simply by changing your grip or the band’s tension. Share the joy with your friends and family!
Five of My Favorite Moves
You don’t need a long list of exercises. A mix of several key moves will hit the major muscle groups. Here are my top 5 resistance band exercises–along with videos–that I regularly incorporate in my workouts:
Banded Overhead Squats: Hold the band taut overhead with both hands. Keep tension in the band as you lower into a squat, maintaining an upright chest and strong core throughout.
Two Band Rows: Anchor your band in a doorframe (or around a sturdy object on the ground), and holding the bands in each hand, pull toward your chest, keeping elbows close to your body and squeezing your shoulder blades together.
Tall Knee Chest Press: You just pulled, now let’s push! Switch directions so your back faces the anchor point. From a tall kneeling position, hold the band handles at chest height and press forward, extending your arms fully.
Kinetic Chain Deadlift: Turn back facing the anchor point. Hold both ends of the band by your sides, keeping arms straight and tension in the band. Lower into a squat while keeping your chest lifted and spine neutral, then return to standing.
Banded Swing: Turn facing away from the band’s anchor point. Grabbing the band with both hands, hinge at the hips with a slight knee bend, then explosively drive your hips forward to stand tall.
Complete 10–12 reps of each move, resting for 30 seconds between each exercise, and repeat for 2–3 rounds. In less than 20 minutes, you’ll have moved every major muscle group. After you’ve been working with one band for a while, you can also try to tighten the band or up the resistance…and see how strong you can get!
Mindset Matters
I always remind my clients: it’s not about perfection, it’s about consistency. Even a short 10-15-minute training session signals to your body and your mind that movement matters. This is especially the case when you’re away from your regular routines to help guarantee you can return home feeling refreshed instead of feeling one step behind.
And remember: strength training during the holidays isn’t just about staying fit. It’s also about keeping your body ready for everything travel and time with loved ones brings: new adventures, long days of walking (and eating!), making memories for years to come, and of course, that inevitable carry-on lift (press) into the overhead bin!
Ready to Strengthen on the Go?
If you’d like personalized coaching or a simple travel-friendly workout plan, let’s connect. Schedule your free consultation today, where I can help you design a routine that works wherever you find yourself this holiday season.
I’m also offering a FREE resistance band webinar on Friday, November 14 where I’ll walk through why resistance bands are the best tool for your strength this holiday season. In the sessions, we will:
Go step by step how to maximize your resistance band workouts
Demonstrate why the band should be a staple in your home fitness routine.
Piece my favorite exercises together in a full, 20-minute demo workout.
SO! Grab your resistance bands, bookmark this article, and pack your determination. You don’t need a gym to feel strong: just a band and your own body. And don’t wait, sign up today for the free workshop to get yourself ready for the busy holiday season!
SEE ALSO: 5 Simple Moves to Get Strong(her) This Fall (Videos Included!)
