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Do This Killer Resistance Band Workout on Your Next Vacation

Shannon Flanagan is a certified personal trainer. Follow her on Instagram (@shanagan9) for a sneak peek at her workouts and inspirational quotes. Ahead, she shares a tough resistance band workout and why she loves to pack resistance bands so she can stick to a wellness routine on vacation.

I don't have any intention on setting personal records when I work out on vacation, but I do love to move on getaways. Getting in a morning workout gives me energy and increases my mood when I am traveling. My personal favorite workout to do when I am on vacation is going for a run. It's a great way to can explore the new city on foot and see things you otherwise might miss, all while getting in a good sweat.

As for the fitness gear I pack, I usually take running shoes, resistance bands (ones with handles and mini bands), and a jump rope with me on vacation.   

I love traveling with resistance bands to work out with on vacation because they are easy to fit in your suitcase and it's an easy way to get some resistance training in. The following resistance band workout is a killer one — and it only requires three travel-friendly items. Get a quick sweat in, recover post-workout with Vital Performance™ RECOVER ($35.99; shop now), and then enjoy your vacation! Here's why resistance band workouts are the perfect addition to your routine, on vacation and at home.

Vital Note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.

resistance band workout

Do resistance band workouts really work?

Yes, resistance band workouts are a great way to build muscle. Using resistance bands adds resistance to movements (similar to weightlifting) which causes all muscles to work, which will help increase strength. Plus, they are much more portable than dumbbells, making them a great option if you don't have access to the gym. Resistance bands are also a great way for beginners to build strength after they are comfortable with bodyweight exercises but aren't ready to move up to weights yet.

What exercises can you do with one resistance band?

The great thing about resistance bands is that there are many workouts you can do. There are also a few different types of resistance bands you can use. One is a single band with one handle on each end, typically used for moves such as biceps curls, triceps extensions and lateral pulldowns. The other type is more commonly called a mini band. This is a small, thick looped band that is typically used on the lower body in exercises like the clamshell or to level up squats. The resistance band workout below uses both.

Try This Resistance Band Workout 

Whether you're on vacation or at home, give this resistance band workout created by Payne a try.

resistance band workout


What you'll need: 1 mini band, 1 resistance band with handles, 1 jump rope

How to do it: Perform each move for 45 seconds, then rest for 15 seconds. Complete 4-5 rounds. 

Banded Squats

Hold the resistance band by your shoulders. Push your hips back and bend your knees at a 90° angle. Make sure your knees stay behind your toes.  

Biceps Curl

Stand on the band and hold one handle in each hand with arms at your sides.  perform biceps curls as you would with a weight. Create more resistance by stepping wider on the band. 

Hip Thruster

Lie on your back with your hands by your sides, knees bent and heels on the floor. Place the mini-band around your thighs above knees. Lift your glutes off the ground with your heels and squeeze your glutes. Pause, then slowly lower to starting position. Repeat. 


Hook the band around a pole or under your feet. Hinge forward, bend arms to 45 degrees and pull the band back to straighten arms behind you, then slowly return to starting position. Repeat.

Lateral Band Walk

Place the mini-band below your knees. Hinge forward and walk for 22 seconds to the right and walk 22 seconds to the left. Add a squat for added difficulty. 

Band Pull-Apart

Standing nice and tall, place the mini-band out in front of you, holding the handles on each side. Slowly pull the band away from you, squeeze your shoulder blades together, and slowly bring your hands back to the starting position. 

Banded Plank Abduction

Start in a high plank position with the mini-band around your forearms. Keep your hands under your shoulders and core braced. Hold a plank and slowly bring your right arm three to four inches to the right, place it back to center, and repeat on the left side. 

Banded Thruster

Place the band under your feet and hold the handles by your shoulder. Bend your knees and drop your glutes down to where your mobility allows. Press through your heels to stand up straight. Press your arms overhead until they are extended fully. Keep your core tight and squeeze your glutes tightly at the top.

Jump Rope

Finish off your resistance band workout by jumping rope for two minutes.

If you don't have a jump rope, incorporate jump squats, jump lunges or tack on a run.

Fuel Your Resistance Band Workout With Vital Performance™