the list of excuses we come up with to avoid the gym can get pretty impressive. Whether our reasons are lazy or legit, this set of resistance band exercises from L.A.-based lifestyle blogger, Lauren Gores Ireland of You & Lu, is forcing us to suck it up and face the fitness. This intense full-body workout can literally be done anywhere – hotel rooms, bedrooms, the office, you name it – all it takes is a band and a few spare minutes. Grab a couple bands of different strengths, crank up the tunes and get moving wherever you are…

We all have long days at work, trips away from home and lazy weekends that stall our healthy habits – but a good workout doesn’t have to involve the gym. Thank goodness.

You can give your body the exercise it needs (and deserves) using nothing but resistance bands! This means you can still lift that booty and work those biceps anywhere: from your office, your couch or your hotel room – no equipment necessary! Keep a band at work with you or pack one in your suitcase to push yourself, even when you can’t make it to the gym.

Below is a circuit of resistance band exercises that I often do while traveling for a full-body workout, as recommended by my trainer, Mike Alexander. I used a medium-strength resistance band for these exercises but use whatever you’re comfortable with. Remember, more resistance means more intensity!

Full-Body Resistance Band Workout


Loop one end of the band through the other, securing it to a stationary object. Begin in a standing position, perpendicular to the band. Grab hold of one end with both hands and repeatedly pull the band away from the object while keeping your arms straight. You should use your core to move the band. 15 reps, 3 sets.

resistance band exercisesBICEPS

Begin in a standing position with your feet a few inches apart. Stand on the center of the band and grab hold of each end. Repeatedly pull the band upwards for a biceps workout. 15 reps, 3 sets.


Loop the center of the band around a stationary object (like a doorknob, pole or fence). Get into a lunge position facing away from the object, while grabbing hold of each end (with your arms bent). Repeatedly extend your arms forward to work your pecs (and quads)! 15 reps, 3 sets.


Loop the band around a stationary object. Begin in a standing position, facing toward the object, with straight arms. Repeatedly bend your legs at a 90-degree angle while simultaneously pulling the band toward you. 15 reps, 3 sets.


Begin on all fours. Place one foot inside the band’s handle, while holding the other end of the band with the opposite hand. Extend your leg upwards, while squeezing your bum! 15 reps each side, 3 sets.

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