5 Bodyweight Exercises You Can do Anywhere
If you want to surpass your fitness goals, the key is to stay consistent and avoid slipping back into bad habits.
That methodology comes under intense pressure when you are traveling. Keeping things going requires dedication, commitment and a plan to follow so that when your usual routine is broken, your resolve is not.
Start off by making sure you have the right gear for working out while you are away. Keep it in a separate bag and don’t rely on remembering the stuff you keep in your normal gym bag.
Buy another pair of shoes and another bag and put it to one side, so when you are ready to travel you can grab it and go. When it comes to buying new gear, take the chance to consider who you are buying from. Increasingly, the younger generations are looking for brands that are transparent about their commitment to the environment.
Nike, for instance, have recently released the “Free Run Flyknit” which, compared to traditional running shoes, generates 60% less waste as part of their target of making a 10% reduction in their environmental footprint.
Once you have the right gear, you are ready to put your new plan into action. Here are five exercises you can do anywhere.
One of the very best bodyweight workouts you can do. Lunges are fantastic for strengthening your core stability and because you are working out some of the biggest muscles in your body, you will burn more calories than almost any other bodyweight exercises you can do.
Lunges will also help to improve your balance, strengthen your thigh and hamstring muscles, as well as improve the flexibility of your hips. But in order to get the benefit, you need to do them properly. This is our guide to make sure you do.
1. Stand bolt upright with your shoulders back and chin up.
2. Raise one leg up, step forward and place it down.
3. Keep your weight forward as you press forward, putting your weight onto the front leg.
5. Now change the leg and repeat the exercise.
Squats are probably the second-best bodyweight exercise you can do to burn fat and build muscle rapidly. If you do them properly, squats will strengthen your legs, your gluteal muscles and a bunch of other big muscle groups.
If you do them with poor form, you can put additional stress on knee ligaments and the joints in your legs and increase your risk of overall injury. As you become more expert with your technique, you can add dumbbells and perhaps even a barbell to increase the workload and the number of calories you burn. This workout, like the lunge, is fantastic for core strength and the stability of your body. The key is to use good form and do the exercise well to gain maximum benefit. Here is a quick how-to guide.
1. Stand tall, shoulders relaxed, chin up and arms stretched out at shoulder height in front of you.
2. With your arms still raised, bend your knees until your thighs are parallel with the ground.
3. Once you are in that position, keeping your back straight, use your big thigh muscles to lift yourself back into the starting position.
4. Repeat. If you can do three sets of 15 repetitions, then you will be off to a great start.
3. Chair Tricep Dips
Another excellent and easy to perform exercise that can be done in almost any room. Find a desk chair in your hotel room and put your feet on the floor with your arms up on the chair behind you. Lower yourself down towards the floor using your arms and then raise yourself back up by pumping your arms down.
This is a fantastic way of burning fat and working a really important muscle in your body - the triceps are the muscles that give your arms real definition.
Press-ups: an absolute classic, and for good reason.
Press-ups involve lying face down on the floor, placing your hands on either side of your chest and pushing yourself up off the ground with your arms. You then slowly lower your body back towards the ground until your chest touches the floor and repeat, always keeping your back in line with your legs and your head up.
5. The Plank
Take up the same position as the press up, but put the weight on your forearms rather than your hands. Once in that position hold your core tight and keep your back straight and try to maintain that position for as long as you can. Start with 30-second bursts then aim for 60 seconds and so on and so on. Good luck.
These five exercises can be done anywhere, so there’s no excuse for skipping workouts while traveling. Not only are they quick and easy, they are incredibly effective for giving you the body you’ve always wanted.