For those who want to keep up strength training on the road this summer, a 4-foot resistance band is the only extra thing you’ll have to pack. These giant rubber tapes are incredibly convenient and versatile when dumbbells or weight machines are not an option. Several brands are available in a variety of resistance levels. Each individual band costs between $4 and $7. For someone who uses dumbbells in the 12- to 20-pound range, I find that a band rated as “heavy” is appropriate. Try Power-systems.com or simplefitness.com/exercise if you can’t find them in a store. Agilefitness.com offers a set of four bands of varying resistance levels, with handles, for $40.
Muscles should always be warmed up before you start any resistance work. Take a 10-minute brisk walk outdoors or on a treadmill or do 10 minutes of aerobic warm-ups before using the bands.
Each repetition of the exercises should take approximately four seconds, two for the contracting phase and two for the relaxing phase. Perform eight to 12 reps per set and two sets for each exercise.
Lat pull-down
Grip ends of band in each hand and wrap around twice. Sit straight, abdominal muscles tight. Hold arms above your head, palms facing away from you, keep elbows slightly bent. Pull arms down, bending your elbows until band reaches chin level.
Chest fly
Wrap band around the middle of your back and grasp one end with each hand. Band should be parallel to your forearms. Lie down on the floor, knees bent up. Pull bands in front of you until your hands touch, keeping elbows bent at 90 degrees. Release until upper arms return to floor. Concentrate on squeezing your chest muscles as your hands come together.
One-armed rows
Stand up, placing left foot on the edge of a chair, tucking the band underneath foot. Hold the short end of the band with your left hand; wrap the long end around your right hand. Pull right arm backwards (the same motion one would use to start a lawnmower) working the back of your right shoulder. Make sure to rest your left arm on your left thigh, which will take the stress away from your lower back and transfer it to the shoulder muscles. Repeat with left arm.
Bicep curl
Sit on the edge of a chair. Step on the band with your right foot. Hold the shorter end with your left hand, longer end wrapped around your right hand. Sit straight and tall. Your palm should be facing up toward the ceiling, Flexing only your elbow, not your wrist or shoulder, pull band up as high as possible while squeezing your bicep. Repeat with left hand.
Tricep kick-backs
Sit on the edge of a chair. Step on the band with your right foot. Hold the shorter end with your left hand, longer end wrapped around your right hand. Sit straight and tall. Your palm should be facing your right thigh. Flexing only your elbow, not your wrist or shoulder, pull the band back as if you were reaching for something behind you. Repeat with left hand.
For your lower body, no extra equipment is needed—just proper form.
Squats: Never let your knees come forward of your toes. Ideally your knees should remain in a vertical line directly above your ankles, forcing your hips backwards. Bend only as low as feels safe and comfortable. This depth will be different for each individual, but never let your hips bend below your knees.
Lunges: Extend one leg in front, and the other in back. Make sure that both feet are pointing straight ahead. Bend the back knee down as far as you feel comfortable, bringing the front knee into a bend at the same time. The front knee should never bend forward of the toes. Ideally you want to keep the front knee in a vertical line above your ankle during the bend.
Calf raises/outer thigh: Stand up straight while holding a table for support. Extend your right leg straight out to the side while simultaneously rising up on your left toes. Repeat on other side.
Finish up with some abdominal crunches and stretching and you will have completed a pretty decent full-body workout.