Road tripping for the holidays is hard enough. The last thing you want to do is add 2 pairs of dumbbells and a stability ball to the already overstuffed backseat. Grabbing a guest pass for the gym your cousin goes to is NOT going to happen. (Especially not after the last video he posted on Facebook with his muscle bound buddies and AC/DC blaring in the background.) Your mother’s treadmill is out of commission, now serving as a plant stand. It’s only for a few days, you think, maybe I should just skip the workout…
Not a chance. Exercise is a habit now, like brushing your teeth. You know if you go a few days without it you won’t feel right. It’s not about burning off the chocolate chip cookies and eggnog. It’s about staying true to you and your habits.
Pack your resistance bands (or order a set from Amazon to arrive when you do) and know you can get a quick workout in before everyone else even gets out of bed.
The Do Anywhere 4-Minute Resistance Band Workout
This four-move circuit is quick but challenging. Do the circuit 2-4 times, with each move lasting 30-40 seconds (unless otherwise indicated). Rest only after completing the 4 moves before repeating the circuit and for no more than 60 seconds.
Use an exercise loop placed around the legs slightly above the knee. Stand with feet hip distance apart, then take a big step to the right working against the resistance of the band. Perform one squat and return to start position. Repeat the same move on the left side. Continue alternating sides for the desired time.
Reverse Lunge and Row
Anchor a resistance band to a sturdy piece of furniture, a banister or in a door with a door attachment. Face the anchor point, holding one end of the band with each hand. Take a step back on the right side and lunge. Hold the lunge while you row, pulling the bands back with elbows in close and shoulder blades squeezing together. Release the row and then return to standing position. Perform the same movement with the left leg, holding the lunge while you row. Alternate sides for the desired time.
Standing Chest Press
Turn around so the anchor point is behind you. Hold arms up so elbows are at a 90-degree angle and at the level of your shoulders. Stand tall with abs pulled in. Push your hands forward with palms down and knuckles up as though you are trying to punch the wall in front of you. With control, return to start and repeat for the desired time.
Single Leg Reverse Fly
With a lighter resistance band than the previous two exercises, anchor the band under one foot while holding an end in each hand. Balance on the foot anchoring the band by hinging forward. While holding the balance, pull the bands up by squeezing the shoulder blades. You should be aiming for a big T with your arms. Repeat on one side for 20-30 seconds before switching legs.
Going to be at Mom’s all week? Grab your kettlebell and check out this workout to keep you moving into the New Year!