The carry-on workout: how to stay fit with just resistance bands wherever you're going this summer.

If you are a regular gym-goer or you have just been having a blitz before the summer, it can be tempting to just totally relax on holiday, do nothing and eat what you want—and I get it, it's a holiday. However, do you really want to kiss all that hard work goodbye? And what if you’re going away for a month, not just a week?

So why not try  my carry-on workout with you, with a few resistance bands in your case and 15 mins a day you can keep in shape from anywhere. 

What You’ll Need

Long resistance bands

These lightweight strong looping bands roll up to the size of your forearm and weigh less than a kilo and yet can work as well as dumbbells, For women, I recommend packing a 3 to 5 kg (Red) band for targeted work and an 8 to 11 kg (Blue) for  heavy, big-muscle movements. I For a man or a woman who trains heavy, I suggest 5 to 8 kg (Green) and 11 to 15 kg (Black) bands.  You can buy the ones I recommend to my clients here. 

Mini bands

Mini bands in name and stature, these are small with great stretch to them and take up no space at all, In fact here’s a tip, I sometimes stretch mine over my small cabin case to help it fit the bag restrictions. They are generally sold in packs of 3 which include a light, medium or strong band. After some trial and error I have found these to be good quality and value, 

THE EASY HOLIDAY WORKOUT

Dynamic Warm-up

High knees - march vigorously on the spot for 90 seconds, followed by circling your neck, arms, waist, hips, legs knees and ankles 

Strength moves:  lower upper and core 

1. Body weight squats with miniband  - 4 SETS

   
   

Stretch the mini band above your knees for all sets.

Set 1: 12 standard reps

Set 2: 12 reps with a halfway pause on the way down and up.

Set 3: 12 reps with 3 pulses at the bottom.

Set 4: 6 reps, holding the bottom position for 12 seconds each.

Focus on holding your core tight, squeezing your glutes and having the feeling of sitting back on your heels. Use a mirror to check your posture. 

2. Alternating bodyweight reverse lunges :  1-2 SETS

Do 1 x 20 beginnings or 2 x 30 reps for advanced.

Step backward keeping legs at neat right angles until the back knee is 1 inch from the floor. Think slow and controlled. 

3. Seated banded rows 3 SETS

Do 3 sets of 12 reps with the light band if you are a beginner, and 3 sets of 8 with the heavy band for a harder workout. No that’s not a mistake, heavier weight, less reps. 

Sit on the floor with your legs straight in front of you and the middle of the band doubled up around your mid foot, hold the ends of your band likes handles and pull straight back keeping your hands low traveling up the sides of your legs as you pull/

DO NOT REST, go straight into 

4. Banded Russian twists  3 SETS

Using the same band weight, position and no of reps as with the seated row sit tall, maintain band tension, and twist towards the wall behind looking over your shoulder and pulling at the end of the bands with your hands as you go.

5. Seated mini band abdominal leg lifts 3 SETS

You can try doing 10, or even 12 of these. Good luck. 

Sit on the floor with your legs straight and lean back onto your elbows for stability. With the mini band looped around your ankles, lift your legs together toward the ceiling, keeping your core braced the entire time. Focus on controlling the movement on the way down, being careful that your abs and not your lower back are doing the work. 

6. Banded bent-over rows  3 SETS

3 x 10 reps): Stand on the heavy band, hinge at the hips, and pull the band toward your ribs. 9. 

Banded upright rows (3 x 10 reps): Stand on the light band, hands close together, and pull toward your chin. 10. 

Banded bicep curl to overhead press (3 x 10 reps): Perform a bicep curl then press overhead.

The Cool Down 

Seated hamstring stretch (30 seconds): Sit tall, legs extended, and reach toward your toes. Cross-body shoulder stretch (30 seconds per side): Pull your arm across your chest to release the upper back.

My one to one clients get a more bespoke summer workout plan which includes four different 15-minute micro-workouts covering lower body, core, upper body and stretch plus  an online weekly PT session. If you know you know. To find out more about how I could work with you over the summer CLICK HERE.