Imagine you’re going on holiday or you’re traveling for work. Most people in this situation forsake their workouts and even tend to cheat on their diet. Of course, this is perfectly normal as a one-off occurrence, but if you travel fairly often and ditching your workout becomes a habit then your fitness and health may suffer. Sometimes it may be fairly easy to find a gym nearby or in your hotel but what if you are unable to go to the gym? Should you just forget about it and carry on with your holiday or work trip? Well the answer is, you shouldn’t have to! Let me introduce to you a few simple yet effective exercises that can be performed almost everywhere that will keep you in shape throughout your trip.
Bodyweight exercises are actually a great way to build strength, endurance and lean muscle tissue. They are the perfect workout for beginners as well as those who are advanced. The obvious advantage is that they require no equipment and can be performed anywhere. Here are a few examples.
1. Push Ups/Chest
A simple but timeless classic. Push ups are essential for building a big chest, delts and triceps. You can do a variety of push-ups. Keep your arms tucked in close to your body for triceps or wider our for chest. Also try to hold yourself for 30 seconds in half push-up (not all the way to the ground and not all the way to the straight arms) to take your muscles to exhaustion and work on your endurance.
An incredibly effective workout for triceps is to do tricep dips. You can do these of the edge of a bed or a desk or really anywhere that has a stable platform. Try to do 3 sets of 30 seconds and then hold in a half tricep dip for 30 seconds to really burn them out.
3. The Plank
It builds shoulder stability and endurance of the abs, lower back, shoulders, neck, and legs. Simply lay on your stomach, lift your body up so that it’s resting on your forearms, which are flat on the floor, elbow directly under shoulders and your tiptoes. Remember your body should form a straight line – hips in line with straight back and head in line with the body. Stay in this position for as long as you can. The recommended amount of time is between 30 and 90 seconds. Repeat at least three times.
4. Glute Bridge
This exercise works your glutes for a firmer more shapely bottom. Lie on your back with your knees bent and feet resting on the floor. Lift your bottom off the ground so that your body from your knees to your chest forms a straight line. Hold as long as you can, return to starting position and repeat at least 20 times.
There are many different squats that you can do to target different areas of your glute and legs. We recommend that you do a mix of different squats to hit all areas. Start with regular squats with your legs shoulder distance apart, then move into sumo squats with your legs in a wide stance, next move into squat jumps to burn them out and add in cardio. A squat jump is when you sit back into a squat and then with a quick energy burst jump as high as you can and then you absorb the jump back into a squat. We suggest that you do 20 of each type of squat. Then finish it up with a good old fashioned lunge to seal the deal.
These are just a few out of hundreds of body weight exercises that can be performed anywhere even when you’re traveling, so try them out and stay fit at all times!