Looking for a short, travel-friendly workout for Memorial Day weekend? This quick lower-body routine is perfect for when you’re on the go. I first did it while traveling in Italy last summer, which is a good indicator that it’s brief but effective. You can do every move as bodyweight only or add dumbbells or a resistance band for extra challenge. Enjoy the long weekend!
PS – if you want more workouts like this, this routine comes from Rec Sweat’s Banded Body Guide, a collection of compact sessions that use resistance bands and are ideal for travel and busy days.
Lower Body Workout
Warm up with a 10–15 minute walk outdoors or on the treadmill. I often use incline walking to raise the heart rate.
Circuit 1: 30 seconds work, 15 seconds rest. Repeat 2–4 rounds.
- Banded lateral slides
- Banded pulse squats (4 pulses) to heel raise (1)
Circuit 2: Repeat 2–4 rounds.
- Deadlifts x14
- Lateral lunge to curtsy pulse squat (2 pulses) x8 each leg
- Single-leg glute bridge x12 each leg
- Banded goblet squats x14
Banded Lateral Slides
Place a resistance band around your legs and get into a low athletic stance. Maintain tension on the band and avoid bringing your feet together; the goal is controlled side-to-side movement while staying low.
Banded Pulse Squats (4) to Heel Raise (1)
Start in a squat with a band around your legs or hold a light weight at chest level. Perform four small pulses at the bottom, then stand up and finish with one heel raise. Keep tension on the band the whole time and pick up the pace as you find your rhythm to raise the heart rate.
Deadlifts
Use dumbbells, a kettlebell, a band, or perform bodyweight or single-leg deadlifts if you don’t have weights. Focus on a slow, controlled hinge at the hips, maintaining a neutral spine and driving through the heels.
Lateral Lunge to Curtsy Pulse Squat (2)
Step into a wide lateral lunge, then return to center and perform a curtsy with two small pulses at the bottom before switching sides. If using a band, choose the lightest resistance to preserve your range of motion. Adding weight is optional.
Single Leg Glute Bridge
Lie on your back with one foot planted and the other leg extended. Drive through the heel of the planted foot and squeeze the glutes at the top. Pause briefly and lower with control. Add weight on the hips if you want more resistance.
Banded Goblet Squats
Hold a weight or perform this as a bodyweight move with a band around your legs. Keep your chest up, sit back into the hips, and maintain tension through the band. A great finisher for building strength and stability.
