Keeping fit and maintaining your exercise regime is challenging if not impossible while away on holidays. Some will use the hotel gym and some will find local gyms, and others will just not bother. One highly convenient and practical way of keeping fit is bringing a resistance band. Resistance bands are low maintenance and take up little, if any room in your suitcase.Here are some exercises you can do to ensure a regular full body work out while you indulge and relax on your holidays.
Exercise 1: Front Squat (Lower Body)
Stand on band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. (If it’s too long, secure band in place by crossing your arms at your chest.)
Exercise 2: Bent Over Row
Stand over the centre of the band with feet shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back.
Exercise 3: Glute Bridge
Tie a band around your legs right above your knees. Lie on your back with your feet on the floor, bending your knees to 90 degrees. Rise up with your hips until your shoulders, hips and knees align, contracting your glutes through the entire movement. Do 15 to 20 reps.
Exercise 4: Push Up
Get in plank position, draping the resistance band across your upper back. Loop the ends of the band through each thumb, and place your hands on the ground in starting position—body facedown on the ground. Contract your glutes and abs, and push straight up until your arms fully extend. Lower back down, chest to the floor, and see what you’ve got for 5 to 20 reps (depending on your strength).
Exercise 5: Reverse Crunch
Anchor the band on a low support. Lie on your back, bending knees 90 degrees. Wrap band around the tops of both feet and scoot back to create tension. Abs tight and back flat, pull your knees toward your shoulders, contracting your abdominal muscles. Slowly return to starting position and repeat for 12 to 15 reps.