Simple Body Weight Training While Travel

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:

Pull Ups
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:

Leg Raises

When you want to target your Glutes, Hamstrings, Quads:

Body Weight Squats
Jump Squats
Forward Lunge

A quick routine to keep the blood flowing and the body in shape;

3 sets of 15 (or as many as you can do)
Push UPs
Pull Ups
Chin Ups
Sit Ups
Leg Raises
Jump Squats

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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Home, Office & Travel: Five Minute Workouts

Proper fitness improves cardiovascular health (your heart), boots your mental clarity, activates your metabolism, improves your mood, and even if it is only five minutes it does improve your overall fitness levels.  We’ve all been there, travelling or too busy to make it to a gym, work or family issues come up limiting your free time, but that is no reason not do a simple little work out that can continue on your path to fitness and proper health.  For those who are ashamed to hit the gym, overweight and just starting a weight loss routine, these little routines will help you get on your journey and build up confidence to continue your path to a healthy lifestyle.

We all have a spare five minutes that we could put to better use, such as reading this article right now instead of reading you could be doing a five minute work out.  The following are only a small idea to get you going, mix them up, change them, add to them, just get up and give it five minutes.  You’ve seen WOD (Work Out of the Day) or WOD’s posted around I like to call these simple Work Out Ideas (WOI) because if you get up and work out there is no right or wrong.  The only wrong in working out is Not working out.

What you need is only a clock, but many apps on phones have countdown timers or split timers that will make keeping time a lot easier for timed work outs.

Work Out Idea (WOI)  1

2 Minutes of Mountain Climbers
2 Minute of High Knee
1 Minute of Power Jump

Work Out Idea 2

1 Minute Jumping Jacks
1 Minute Run In place
1 Minute Side to Side Leaps
1 Minute Jumping Jacks
1 Minute Run In Place

Work Out Idea 3

1 Minute Mountain Climbers
1 Minute Burpees
1 Minute High Knee Running in Place
1 Minute Jump Squat
1 Minute Jumping Jacks

Work Out Idea 4

1 Minute Plank
1 Minute Push Ups
1 Minute Plank
1 Minute Push Ups
1 Minute Plank
Work Out Idea 5

2 Minute High Knee Run
1 Minute Burpees
2 Minute High Knee Run

Work Out Idea 6

30 seconds Double Leg Raise
2 Minute Cycle in place (laying back)
30 seconds Double Leg Raise
2 Minute Bicycle Crunches

Work Out Idea 7

2 Minute Stomach Crunches
2 Minute Bicycle Crunches
1 Double Leg Raises

Work Out Idea 8

50 Jumping Jacks
10 Push Ups
25 Crunches
25 Mountain Climbers

Work Out Idea 9

Push Ups 10 Reps
Jump up into jumping squats 20 seconds
Plank for seconds
Repeat 3 rounds

Work Out Idea 10

2 Minute Walking Lunges
1 Minute Jumping Squats
2 Minute Sumo Squats

As you can see you can combine many different ways of items to do at the office, on the road, in hotel room or at home.  You can set them to do as timed or by qty.  We could write out 100’s of different options for you to do but the simple truth is you just need to do and stop the excuses.  We here at want you at the healthiest you and getting a quick work out in for five minutes when stressed, at work, travelling or whenever will naturally help you stay healthy and fit.

Get Up and Give It a Go, it’s only five minutes

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Basics of HCG for Men

Basics of HCG for Men


Human Chorionic Gonadotropin (HCG) affects a woman’s ovulation and fertility but in men it can restore or increase testosterone production. For both men and women HCG is often prescribed for weight loss even if the FDA has not approved HCG for weight loss usage. I am sure many have seen or read about the HCG diet.


HCG acts like luteinizing hormone (LH) which tells the testes to produce testosterone which is important for men who are using Testosterone Replacement Therapy (TRT) as the steroids might cause their testes to stop producing testosterone.   Further men who are using Anabolic Steroids to gain muscle mass take HCG during their steroid cycle or after their steroid cycle for Post Cycle Therapy for the same reasons, to jump start their testes making natural testosterone. HCG also raises the males sperm count so it can improve a males ability to father children.


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