No gym, no time, too much travel, have a spare 30 minutes, then do some simple bodyweight exercises to get you through. You can easily do these after waking up, mid day, or evening at home, work or travel. Even in airports today you see people doing bulgarian squats, side steps, lunges, leg raises, and assorted exercises just to stay fit and loose while traveling. Some exercises take build up but the basics are easy to do and you can do them anywhere.
When you want to target some chest, triceps and shoulders:
Dips – Put two chairs together and do some dips with your legs raised
Assisted Dips – Can’t do a full dip, leave your heels on the ground and do the Dips
When you want to target your back, biceps, shoulders:
Chin UPs (often asked what the difference is, a pull up the hands are facing away from you a chin up the hands are facing toward you)
Can do a full pull up or chin up, do assisted pull ups with a leg and the floor or using bands to assist you.
When you want to target your Abdominals and Obliqes:
When you want to target your Glutes, Hamstrings, Quads:
Body Weight Squats
A quick routine to keep the blood flowing and the body in shape;
3 sets of 15 (or as many as you can do)
Should not take you too long to complete and if you do this every other day or three you will find yourself in better shape both physically and mentally. While this is not a perfect routine nor exercise group, it is easy to do when traveling at any location anywhere in the world even if the hotel or hostel has no gym.
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