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!
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