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By: Shannon Flanagan

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.

I don’t have any intention on setting personal records when I work out on vacation, but I do love to move on getaways. Working out and breaking a sweat 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. You can explore the new city and burn a ton of calories while doing so.

RELATED: The Most Effective Lower Body Exercises

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 bands 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, hydrate with Vital Proteins Collagen Water, and then enjoy your vacation!

Resistance Band Workout 

You need: 1 mini band, 1 resistance band with handles, 1 jump rope

The workout: Intervals include 45 seconds on, 15 seconds rest for 4-5 rounds.

resistance band workout

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. 

resistance band bicep curl

Bicep Curls

Stand on the band as you perform bicep curls. Create more resistance by stepping wider on the band.

resistance band hip thrust

Hip Thrusts

Lie on your back with your hands by your sides. Knees bent and heels on the floor. Put your mini band around your thighs above your knees. Lift your glutes off the ground with your heels and squeeze your glutes nice and tight. 

resistance band rows


Hook the band around a pole or under your feet. Hinge forward and pull the band back.

lateral band walk

Lateral Band Walks

Place the 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.

resistance band pull aparts

Band Pull Aparts

Standing nice and tall, place the 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.

resistance band plank

Banded Plank Abduction

Put the mini band around your forearms. Keep your hands under your shoulders. 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.

resistance band thrusters

Banded Thrusters

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.

resistance band jump rope

Jump Rope

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

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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