Traveling and anxious about still being able to get your workout in? Or just don’t have time for the gym? You don’t need to carry much to do so – a resistance band, a jump rope, and a stretch band are all that I carried with me in my last trip, and I got some serious workouts in! Here’s one for you –

Yes, I do believe that shoulders (and legs!) are my favorite body parts to work. They are visually gratifying to me, especially as a female! 🙂 Hence why you’ll find a lot of workouts I post involve them, haha! Enjoy!

Push ups
Regular push ups, hands parallel, shoulder width apart, feet together and you are on your toes. Flat body. Come down until your nose touches the floor, and back up.
3 sets of 15-20

Front delt raises (shoulder)
Take the resistance band, one end in each hand, and fix it underneath your feet, legs about shoulder width apart. The wider your stance, or the more you wrap the band around your hands, the tougher the resistance with the band you are carrying. Many bands are different tensions. Take this into consideration when packing for your travel.
1 set of 20, alternating, lighter resistance, to warm up
1 set of 25, alternating arms, so 25 reps each arm, with harder resistance than warm up set
2 sets of 20-25, both arms raising at same time, under the same resistance as previous set
1 set of 25, alternating arms, with same tougher resistance as previous set

Push ups
Same form as first set of push ups
2 sets of 15-20

Lateral delt (shoulder) raises
Same type stance and progression as front delt (shoulder) exercise. (Keeping it simple! 😁 No need to over complicate!)
1 set of 20, alternating, lighter resistance, to warm up
1 set of 25, alternating arms, so 25 reps each arm, with harder resistance than warm up set
2 sets of 20-25, both arms raising at same time, under the same resistance as previous set
1 set of 25, alternating arms, with same tougher resistance as previous set

Rear delt (shoulder) raises
Find a pole of sorts that you can wrap your band around and do a type of reverse fly with your arms to work the back portions of your shoulders. The bands help you hit this area very well, as it is usually weaker than your other shoulder muscles.
1 set of 25, with less resistance, to warm up
4 sets of 20, with more resistance than warm up set

This workout took me a total of 25 min before doing core work after, which consisted of planks, leg raises, and pendulum leg swings (obliques!)

Have fun!

© 2014 Aubrey L Eicher

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