Working Out on the Road: Hitting Every Muscle

Need to make up a workout on the fly while traveling or on the road for a baseball game? What if you don't have a lot of weights (or any) at your disposal?

You can hit nearly every muscle in your body with little to no weight at all! If you have a couple resistance bands, you can get in an even better workout. I highly recommend getting 1/2" and 1" bands from a site like Perform Better. You could get one of each at PB for less than $25 total!

Once you have your bands, where do you go from there?

Use a template like this one and you’ll hit just about every muscle:

Upper

  • Vertical Pull

  • Vertical Push

  • Horizontal Pull

  • Horizontal Push

Lower

  • Unilateral Hip Dominant

  • Unilateral Knee Dominant

  • Bilateral Hip Dominant

  • Bilateral Knee Dominant

Core

  • Anti-rotation

  • Anti-extension

What might a workout following a template like this look like?

Upper

  • Vertical Pull

  • Band Pull-down

  • Vertical Push

  • Yoga Push Up

  • Horizontal Pull

  • Single-arm Band Row

  • Horizontal Push

  • Push Up

Lower

  • Unilateral Hip Dominant

  • Single-leg Hip Thrust

  • Unilateral Knee Dominant

  • Reverse Lunge

  • Bilateral Hip Dominant

  • Band RDL

  • Bilateral Knee Dominant

  • Goblet Front Squat

Core

  • Anti-rotation

  • Pallof Press

  • Anti-extension

  • Elbow Touches

This is really just the tip of the iceberg - almost every exercise can fall into one of the categories mentioned above. Be creative!

If you want my eBook, “10 Secrets Learned from Training 100+ Pro Athletes at Cressey Sports Performance,” for FREE, be sure to sign up for the free newsletter below and I'll get you hooked up!

#resistanceband #travel #band #road #superband

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