top of page

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!

Superband.png

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!

eBookFrontandBack.jpg

Featured Posts
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • YouTube Classic
  • Twitter Basic Square
  • Instagram App Icon
  • LinkedIn App Icon
  • Google+ Basic Square
  • RSS App Icon
bottom of page