Bands & Beaches – Stay Fit Anywhere You Travel

Taking a holiday is the perfect opportunity to relax, recharge, and take a break from daily stress. If staying active is part of your lifestyle, the idea of missing out on your workouts might seem frustrating and demotivating. If you don’t like using the hotel gym or you’re staying somewhere that doesn’t have a gym then look no further, all you need is a resistance band—a lightweight, compact, and highly effective tool for full-body workouts on the go.

Resistance bands come in different levels of tension and can be used for strength training, mobility, and even cardio workouts. They’re ideal for taking on holiday because they fit easily into a suitcase or backpack and can be used in hotel rooms, parks, beaches, or virtually anywhere. Below are two full body banded workouts you can do during your holiday, each taking less than 30 minutes.

Workout 1: Full-Body Burn (Approx. 25 minutes)

Equipment: Light to medium resistance band

Warm-up (3 minutes):

Arm circles
Leg swings
Jumping jacks or marching in place

Workout (3 sets):

Banded Squats – 15 reps
Place the band above your knees. Stand with feet shoulder-width apart and perform a squat, keeping your knees pushed out against the band for maximum glute engagement.
Banded Push-Ups – 10–12 reps
Wrap the band across your upper back and hold both ends under your palms. The added resistance increases the difficulty of each push-up, activating your chest, shoulders, and triceps.
Banded Rows – 12 reps per arm
Anchor the band to a door handle or wrap it around your feet. Pull the band toward your ribs, squeezing your shoulder blades together. This move works your back and biceps.
Banded Lateral Walks – 10 steps each direction
Place the band above your knees or around your ankles. Lower into a squat position and step side to side (10 steps in each direction). It’s a great exercise for glute activation and hip stability.
Banded Bicycle Crunches – 20 reps
Loop the band around your feet. Lie on your back and perform slow, controlled bicycle crunches. The band adds resistance for your core and hip flexors.

Cooldown (3 minutes):

Forward fold stretch – reach your hands to the floor whilst keeping a soft bend in your knees
Child’s pose
Shoulder rolls and neck stretches

Workout 2: Core & Conditioning (Approx. 20–25 minutes)

Equipment: Light resistance band

Warm-up (3 minutes):

High knees
Torso twists
Jump quats

Workout (3 sets):

Banded Dead Bugs – 10 reps per side
Lie on your back with the band looped around your feet and held in your hands. Keep tension in the band as you extend opposite arm and leg. This is great for core control and coordination.
Banded Mountain Climbers – 30 seconds
Wrap the band around your feet. In a plank position, drive your knees toward your chest at a steady pace. This gets your heart rate up while engaging your abs.
Banded Glute Bridge March – 10 reps per leg
Place the band above your knees. From a bridge position, raise one foot off the ground at a time, keeping your hips elevated and core tight. Perfect for glutes and hamstrings.
Plank Band Taps – 12 reps per side
In a forearm plank, place the band around your wrists. Tap each hand out to the side while keeping hips stable. This builds shoulder and core endurance.

Finisher: Banded Jump Squats – 30 seconds
Add explosive power with jump squats while the band is around your thighs. Land softly and maintain form to avoid injury.

Cooldown (2–3 minutes):

Cat-cow stretches
Seated hamstring stretch – sit with legs in a wide V and reach to each foot and then forwards
Deep breathing

Why Banded Workouts Work for Holidays

Banded workouts are not just convenient—they’re incredibly effective. They allow you to maintain strength, mobility, and stability without bulky gym equipment. Whether you’re in a tropical resort, a mountain cabin, or a city hotel, resistance bands make staying active on holiday simple and enjoyable. So next time you pack your suitcase, don’t forget your band—it might just be the most versatile fitness tool you own 😊

Much Love

Caroline & Hannah xx