With gyms still closed across the country, you’ve gotta get creative. Many people have been using their stairs, furniture, wine bottles—basically whatever’s on hand—to get in a solid workout. But now that the weather is getting nice, you can take things outdoors for a TRX-style workout that requires nothing more than a resistance band and a tree.
According to Sam Tooley, elite performance coach and founder of Alpha Fit Club in New Jersey, resistance bands and tubes can give you just as great of a workout as any equipment you’d find at a gym. “Dumbbells and kettlebells aren’t only expensive, but you can’t really lug them around. Resistance bands, on the other hand—which provide an equal (if not greater) load—are affordable and easy to bring with you for an outdoor workout,” he says.
In order to get in a great workout—and some fresh air!—try Tooley’s three-move resistance band outdoor workout below. All you need is a strong resistance band or resistance tube (this is a great option) and a sturdy pole or tree.
3 exercises you can do for a resistance band outdoor workout
1. Rows
- Loop the band around a pole, tree, or another stationary object at around chest height.
- Walk back until there’s tension on the band.
- Once there’s tension, sink your hips just slightly and give a soft bend in the knees.
- Focus on pulling with your elbows and squeezing your back while bracing your core tightly.
- Relax and release, keeping your hands at shoulder height.
- Complete 3 sets of 12 reps.
2. Banded rear delt fly
- Loop the band around a pole, tree, or another stationary object at around chest height.
- Walk back, pulling the band as far away from your body as possible with your arms extended and straight.
- As your pull the resistance band, bringing your arms out to your sides, focus on squeezing your shoulder blades together. It should feel like you have a penny you’re trying to crush with your rear delts.
- Complete 3 sets of 12 reps.
3. High lat pull
- Choose a higher point to attach your band for this movement, as you’ll want to pull from overhead.
- Hinge forward. Bending at the hips, extend your arms up overhead, making them parallel with your ears.
- Keeping your arms straight, bring your hands down toward your quads (or even just beyond) as you squeeze your lats. Keep your belly tight, and make sure your body stays controlled in both directions of the movement.
- Complete 3 sets of 12 reps.
Put your resistance band to good use with this booty workout, too: