Upper Body Resistance Band Workout for Hotels and Travel
Maybe you travel frequently for work, or perhaps you’re getting ready to head off for a much-needed vacation. You want to stay in shape, but travel has a way of throwing a wrench into your plans and routines, doesn’t it?
Hotel gyms are often nothing more than two treadmills and some multipurpose machine that appears to be from the 80’s. Local gyms are hard to come by when visiting friends or family, and your work travel keeps you in meetings all day, leaving you with about 20 minutes to squeeze in a workout before bed.
Wherever your travel takes you, it can require some creativity to maintain some sort of fitness regime. That’s why resistance bands are a necessity!
Obviously you aren’t going to pack dumbbells in your suitcase, but a small set of resistance bands is lightweight and compact so it will get the job done without heavy weights.
While taking one band with you is good, a set is much better. This allows for a variety of resistance levels, so you can use one for stronger muscles like your back, and lighter ones for small muscles like biceps.
The ProsouceFit Stackable Resistance Bands sets are ideal because bands can be clipped together for a wide variety of resistance levels. You also get an ankle strap and door anchor, making it possible to workout all muscle groups as long as you have a door. It even comes in a carrying bag to keep everything nice and organized in your suitcase. Heck, you can even put them in your carry-on so when a flight gets delayed, you can squeeze in a mini workout session in the terminal! (Just find a less crowded spot to avoid lots of weird looks).
Possibilities are endless with resistance bands, so to get you started, here are nine resistance band exercises for your upper body.
9 Upper Body Resistance Bands Exercises
BACK
Close-Grip Row
- Insert door anchor* near the top of the door
- Palms face each other
- Pull arms back, squeezing shoulder blades together
Bent-Over Row
- Place band under feet, then cross handles in front of you so band forms an "x"
- Bend at hips, hold handles with palms facing behind you
- Pull arms up, squeezing shoulder blades together
CHEST
Chest Press
- Insert door anchor near top/middle of door (depending on height)
- Palms facing the floor, arms at 90 degrees
- Press arms straight in front of chest
Chest Fly
- Insert door anchor near top/middle of door (depending on height)
- With palms facing each other, draw arms together, straight in front of chest
SHOULDERS
Shoulder Press
- Stand on middle of resistance band
- Start with palms facing out, both arms at 90-degrees
- Press straight up overhead
Front Faise
- Stand on middle of resistance band
- Raise arms straight out in front of you, palms facing floor
ARMS
Bicep Curls
- Stand on middle of band
- Keep elbows in by your side with palms facing up
- Curl hands towards shoulders, squeezing biceps
Tricep Extensions
- Insert door anchor near top of door
- Keep elbows by sides, arms bent at 90-degrees
- Extend arms, pushing band down by your sides, squeezing triceps at the end
CORE
Core Rotations
- Insert door anchor at shoulder height
- Hold handles with both hands and step to the side of the door (about 2-3 feet) so handles and door anchor form a straight line in front of you
- Extend arms straight in front of you, then rotate to the side, away from the door
*To use the door anchor: Insert band through the door anchor loop. Slip the end with the anchor through slit in an open door where hinges are, then close door all the way shut.
