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Traveling can ruin a workout routine. From fast food to days or weeks without a gym, it’s easy to lose muscle and add pounds in a short period of time. That’s why it’s vital to know exercises that require no weights or special gear. Did you know that in less than 30 minutes, you can work out your core, legs, arms, chest, and shoulders? You can also mix things up so that muscle confusion provides steady results. Pound out as many as you can, or do slow sets of five, to get the ultimate burn where ever you are.
There are many variations to this basic core exercise. Lie flat on your back with your hands and arms on the floor, then slowly raise your legs and hold them in place for five to 10 seconds or longer. Also, try varying the height of your legs, raising one leg at a time, or lifting your shoulders slightly off the ground (but don’t go more than a few inches).
Love them or hate them, crunches are the ultimate in “no pain, no gain” training. Lie flat on your back with your knees bent and hands behind your head, then curl your shoulders towards your pelvis and hold until you scream for mercy. No need to go more than a few inches off the ground to get results. And you’re cheating if you don’t tighten your stomach muscles from start to finish.
Lunges are great for your glutes, quads, hamstrings, and more. Stand with your feet at a normal hip-width stance. Take a big step forward with your left leg while keeping your right foot on the floor, then slowly shift your body forward until your right knee touches the floor. Reverse the process to return to a standing position, then repeat with your other leg. Take your time and listen to your body to avoid injury.
You don’t need a cage or a spotter to get the most out of squats. Stand with your feet even with your shoulders and toes slightly turned out. Squeeze your abs, bend your knees, and slowly lower your body, keeping your eyes looking forward and feet flat on the floor. Go down slowly, hold for five seconds, then return slowly to a standing position. Going slow and holding will produce a surprising burn.
We all crave those bulging biceps but our triceps deserve a little love as well, and military push-ups are just the answer for both. Assume the standard push-up position but with the hands placed beneath the shoulders and elbows pressed against the body. Go slowly up and down to get the best results. Use a knees-on-ground starting position instead of your toes if you need to make things easier.
Here’s another exercise to strengthen those triceps. Get into the standard push-up position, but with your hands together and your thumbs and index fingers touching to form a diamond. Beginners should start on your knees before moving to a more difficult toes-on-the-ground position.
You don’t need a weight bench or machine to work those pecs. Keep your feet together in the standard position but move your hands to a wider stance. Don’t go too far and listen to your shoulders. If they make you question whether your hands are too far apart, then your hands are too far apart.
Here’s a good way to work your upper pecs without an incline bench. Assume your preferred pushup position but with your feet raised on a chair, bed, or even a wall. Be certain to make sure your feet are firmly in place on a stable object before you start in order to prevent injury.
Mountain Climbers are the granddaddy of the full-body push-up that will test your mental fortitude along with nearly every part of your body. Perform a standard push-up, but after returning to the starting position, bring your left knee to your chest while keeping your right leg extended. Then return your left leg to an extended position and bring your right knee to your chest. Extend your right leg back to the standard push-up position and you’ve just completed your first Mountain Climber. Take your time and mind your back to avoid injury.
