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On the Road Workouts
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On the Road Workouts

I know how tough it can be to stay consistent with your workouts when you're on the road, especially during the summer run. With rodeos, travel, and everything else on your plate, finding time and equipment to keep up with your fitness can be a challenge. That’s why I'm excited to share a simple yet effective Push/Pull workout you can do anywhere, using just bands and your bodyweight. These workouts are designed to keep you in peak condition without needing a full gym setup.

You’ll complete three sets of each of these exercises, performing 6-8 reps of each. Take 30-60 seconds to rest between each set and exercise. For the single-leg plank, hold for 10-20 seconds on each side. Remember, the key here is to focus on the quality of your movements rather than rushing through them. Quality always trumps quantity.


You can also find all of these exercises on our YouTube page! Make sure to give either a follow!

1. Plank Banded Single Arm Row

Get into a plank position with a resistance band anchored securely. Grip the band with one hand and perform a single-arm row, pulling the band towards your hip. Keep your core tight and avoid rotating your hips. This move targets your upper back and core, building stability and strength essential for staying centered during your rides.

2. Banded Low to High Chop

Anchor the band low and stand with feet shoulder-width apart. Grasp the band with both hands and pull it diagonally across your body from a low to high position. Engage your core and rotate your torso as you pull. This dynamic movement is fantastic for working your obliques and enhancing the rotational power you need for those sharp turns in the arena.

3. Push-Up + Rotation

Start in a push-up position. Perform a push-up, and as you come up, rotate your body and extend one arm towards the ceiling. Return to the starting position and repeat on the other side. This exercise not only builds chest and shoulder strength but also improves your balance and rotational stability, which are crucial for staying upright on a bucking bull.

4. Single Leg Plank

Hold a plank position but lift one leg off the ground, maintaining a straight line from your head to your heel. Hold for 10-20 seconds on each side. This move challenges your core stability and mimics the unilateral demands placed on your body during rides, helping you build resilience and control.

5. RNT Shoulders

Attach a resistance band at shoulder height and face away from the anchor point. Hold the band with one hand and perform shoulder presses. The band’s pull will create a Reactive Neuromuscular Training (RNT) effect, challenging your stabilizing muscles and improving shoulder stability. This is key for maintaining strong, healthy shoulders through the rigors of rodeo competition.

Wrapping Up

Give this workout a try whenever you’re short on time or equipment. It’s perfect for maintaining your strength and stability on the road. And remember, focus on the quality of each movement to get the most out of your training. These workouts aren’t just about staying fit—they’re about staying ready for the next ride, no matter where you are.

Stay strong and keep riding hard,

Doug Champion

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