Band Bar Studios Travel Workout Guide
Planning a getaway and wish you could pack an entire gym and personal trainer with you? Introducing your all-in-one guide to help you feel your best from anywhere.
No need to research the free trials of gyms near your airbnb or scroll through the dozens of hotel photos hoping for an area to move your body in. This guide gives you everything you need to transform a set of resistance bands into your dream gym.
The follow along workouts in this guide are quick, effective, and adaptable for any fitness level. You’ll find everything you need to stay consistent, from practical fitness tips to workouts that adapt to your body's needs.
This guide isn't just for the days you're away, you also get workouts for the weeks before and after your trip!
Week 1: the week before you leave, when your energy is high and you can push your body through high resistance workouts
Week 2: the week you're away, when time is of the essence and your body needs energy boosting movement
Week 3: the week after, when you are slowly getting back into routine and giving your body some recovery time
What's included:
- 3 weeks of follow along workout videos with custom warmups and cooldowns
- complete weekly workout schedule containing strength, cardio, mobility, and recovery
- ability to download workout videos for offline use
- video modifications and set up options depending on the equipment available to you
- 10 page travel workout guide with tips on staying consistent away from home and how to get the most out of your resistance bands
- 2 bonus mobility and stretch routines for the airport
- support from our lead trainer Liz
Once you unlock the Travel Workout Guide, you have it for life! No membership fees to access it so you can take it with you anytime you're away from home.
Are you ready to enjoy a vacation filled with strength, confidence, and balance? Unlock the guide to feel the difference!
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Travel Workout Guide Download
5.2 MB
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Week 1 Day 1: 35min Lower Body
Equipment Needed:
- Resistance Bands
- Band Bar (optional)
- Door Anchor (optional)
- Riser (optional)Workout:
A1. Resisted Lateral Steps
A2. Zercher Squat
B1. RDL
B2. Elevated Reverse Lunge
C1. Assisted Single Leg Squat
C2. Assisted Jump Squats
C3. Side Plank Adductor Hold -
Week 1 Day 2: 38min Upper Body
Equipment Needed:
- Resistance Bands
- Band Bar (optional)
- Door Anchor (optional)Workout:
A1. Lat Pulldown
B1. Kneeling Single Arm Chest Press
B2. Kneeling Face Pull
C1. Cable Row
C2. Cable Bicep Curls
C3. Lateral Raise -
Week 1 Day 3: 19min Full Body Mobility
Equipment Needed:
- Resistance Bands (optional)
- Door Anchor (optional) -
Week 1 Day 4: 40min Glute Focused
Equipment Needed:
- Resistance Bands
- Band Bar (optional)
- Bench (optional)Workout:
A1. Hip Thrust
A2. Bodyweight Hip Thrust
B1. Bulgarian Split Squat
B2. B Stance RDL
C1. Glute Kickback -
Week 1 Day 5: 35min Upper Body & Core
Equipment Needed:
- Resistance Bands
- Band Bar (optional)
- Door Anchor (optional)Workout:
A1. Z Press
A2. Hammer Curl
A3. Y Raise
A4. Alternating Leg Lowers
B1. Low to High Woodchop
B2. Single Arm Tricep Extension
B3. Side Plank with Single Arm Row
B4. Resisted Bear Crawl -
Week 1 Day 6: 16min Full Body Stretch
Equipment Needed:
- Resistance Bands -
Week 1 Day 7: 33min Full Body Strength & Conditioning
Equipment Needed:
- Resistance Bands
- Band Bar (optional)
- Door Anchor (optional)
- Bench (optional)Workout:
A1. 1/2 Kneeling Shoulder Press
A2. Back Squat
A3. Alternating Single Arm Row
A4. Thrusters
B1. Elevated Push Up
B2. Curtsey Lunge with Lateral Cable Hold
B4. Box Squat Jumps -
Week 2 Day 1: 12min Morning Mobility
No Equipment Needed
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Week 2 Day 2: 23min Low Impact Cardio
No Equipment Needed
Workout:
No repeat bodyweight cardio -
Week 2 Day 3: 28min Lower Body
Equipment Needed:
- Resistance Bands
- Band Bar (optional)Workout:
A1. Sumo Squat
A2. RDL
A3. Back Loaded B Stance Good Morning to Reverse Lunge
A4. Squat Walk -
Week 2 Day 4: 25min Upper Body
Equipment:
- Resistance Bands
- Band Bar (optional)Workout:
A1. Bent Over Row
A2. Single Arm Overhead Press
A3. Hammer Curl
A4. Underhand Front Raise
A5. Tricep Extensions
A6. Curl to Press
A7. Band Pull Aparts -
Week 2 Day 5: 15min Yoga Flow Mobility
No Equipment Needed
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Week 2 Day 6: 23min Full Body Cardio
Equipment Needed:
- Resistance Bands (optional)Workout (Tabata Style):
A1. Squat Jump
A2. Split Squat Pulses
B1. Pushups
B2. Mountain Climbers
C1. Thrusters
C2. Standing Bicycles -
Week 2 Day 7: 28min Full Body Tone
Equipment Needed:
- Resistance BandsWorkout:
A1. Side Step High Pulls
A2. Stationary Lateral Lunge with Low Press
A3. Oblique Crunch to Knee Drive
B1. Overhead Squats
B2. Svend Press with Rotation
B3. Split Squat with Single Arm Row -
Week 3 Day 1: 12min Full Body Movement
No Equipment Needed
Workout:
A1. Single Leg Deadlift
A2. Kneel to Stand
A3. Alternating Quad Stretch
A4. Single Leg Assisted V Sit
A5. Plank to Toe Touch
A6. Superman -
Week 3 Day 2: 27min Full Body Activation
Equipment Needed:
- Resistance BandsWorkout:
A1. Tempo Pushup
A2. Bird Dog
A3. Modified Plank with Shoulder Taps
A4. Fire Hydrant
B1. Deadbug
B2. Single Leg Glute Bridge
B3. Assisted V Sit -
Week 3 Day 3: 30min Mat Full Body
Equipment Needed:
- Resistance Bands
- Band Bar (optional)Workout:
A1. Floor Press
A2. Alternating Single Arm Z Press
A3. Glute Bridge
B1. Seated Row
B2. Tabletop Hip Extension -
Week 3 Day 4: 13min Hip Opener Mobility
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Week 3 Day 5: 28min Lower Body
Equipment Needed:
- Resistance Bands
- Band Bar (optional)Workout:
A1. Tempo Front Squat
A2. Stationary Lateral Lunge
B1. Split Squat
B2. Quadruped Knee Extension
C1. Wall Sit -
Week 3 Day 6: 27min Upper Body
Equipment Needed:
- Resistance BandsWorkout:
A1. Single Arm Alternating Floor Press
A2. Overhead Tricep Extension
B1. Single Arm Row
B2. Alternating Single Arm Bicep Curl
C1. Lateral Raise -
Week 3 Day 7: Beginner Plyometrics
No Equipment Needed
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Bonus: 11min Airport Mobility
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Bonus: 9min Airport Stretch
