more Strong.more Flexible
7 Resistance Work-outs
while traveling with little or no equipment!
These 7 resistance work outs
while traveling with little or no equipment is very doable for men and women. Working out at home can be a challenge even with a gym membership because of time constraints, motivation, or persistent injuries. Maintaining a consistent workout routine proves even more difficult when traveling to areas of the world where fitness centers are few or are expensive for nonmembers. It is possible to maintain your fitness level while traveling with little or no equipment necessary.
Resistance Work-outs
1 Wall Squats
2 Calf Raises
3 Planks
4 Classic Push Up
5 Tricep Dips
6 Classic Crunch
7 Bridge
Note:
The typically short videos provided below, less than a couple minutes, that we’ve linked to, provide another perspective, a broader, greater range of ideas, a couple more thoughts, details and visuals without this all being only from our perspective. From these videos you can further your research and studies. We are not in any way affiliated with the individuals or the entities they may work with, and there are many out there that we will share, as well, in coming articles. These videos are purely for additional information.
Our recent travels have taken us to the Yucatán peninsula and Costa Rica. Getting aerobic exercise in these remote and rustic areas where there is no gym for miles can be daunting especially with injuries and limitations. I was able to get plenty of aerobic exercise walking, hiking, and swimming in these tropical locations by walking in town, on the beach, hiking trails, and swimming in the ocean. However, resistance training without weights and access to a gym becomes more elusive.
Short travels of seven days or less merely maintaining aerobic exercise is sufficient and resistance training can be skipped. If traveling for seven days or more, it is important to maintain that hard earned muscle strength development and metabolism through resistance training 2 to 3 times a week. I have used my own body weight for specific exercises for resistance training, as well as elastic bands for resistance training. These bands are durable light weight easy to pack and inexpensive.
Bodyweight exercises for resistance training are tried-and-true and work in a pinch for maintenance of major muscle groups.
Wall Squats
First, and after a good stretching, and to warm up large muscles first, as well as those closer to your core, are the all awesome wall-squats. Place your back against the wall with knees bent, hips no lower than the knees, and shoulder width apart as if sitting on a chair without a chair at 45° angle. Hold this position for 30 seconds to a minute or longer and do 5 sets. Feet can be straight or placed at an angle to work quads and thighs—if this is tolerable to your knees. This exercise works the quads, glutes and inner/outer thighs. These are great as a snow skiing exercise, as well.
Calf Raises
While here, standing calf raises are a good next exercise. Place one hand on the wall for balance.
Standing straight up, and balls of your feet on the edge of a step, the basic motion is up slowly onto tip-toes then slowly lower heels below edge of step. Repeat, and no bouncing. Feet can be straight and angled out again based on tolerance with knees. This exercise works lower leg muscles at different angles.
Calf Raises
Some 9-12 calf raises per set, 2-3 sets to start, then 12-18 raises per set for 3 sets.
2.
Planks
So, getting down on the floor, as if doing a push-up, hands or elbows on the floor and toes on floor hold for 30 seconds. If this is too challenging, or you want a few seconds rest without getting out of plank, go to your knees instead of toes, then back to full plank when rested. Do 5 sets. This can be challenging for women and shoulder injuries, so you may need to modify this exercise. However, if you’re able to do this exercise it’s great for overall core strength and back arms and shoulders. If you want a real challenge increase time, raise one leg, then another, and/or play with side plank.
Classic Push Up
Again, since we are down on the floor, let’s do the classic push up. Lying face down on the floor, hands shoulder width apart, elbows at your side, not splayed out, toes…or knees on floor. With these shoulder exercises, maybe start with a shorter range of motion, a couple to a few reps, and work up 12 reps, sets of three.
4.
Again, this may be challenging for women or those with minor shoulder tweaks, so it’s okay to be on your knees instead. Another, sort of “baby” step, alternative we used in taekwondo class for new students was to do a vertical push-off, off the wall. This way provides the motion. Start with your feet some 12” from the wall.
As you feel more comfortable, and gain more upper body strength, increase the angle a few degrees, setting the feet a little further from the wall…not too much though, maybe 18”. Watch your wrists though, if pushing off with your hands. As martial artists, we used our fists, the first two finger knuckles to push off, keeping the wrists straight.
Again, keeping elbows close to your sides and hands shoulder width on the wall. Start with feet some 12” from the wall, leaning into the wall, then increase a few inches to maybe 18”. When you are feeling good with this alternative, give the classic push-up a couple few tries on the floor.
Tricep Dips
Dips make for a nice burn. If you have a sturdy surface such as a coffee table, or the picnic table on the park, this is a good exercise for triceps and shoulders. To start, sit on edge of coffee table place hands on either side of you. Lift your bottom off the table using the palms of your hands and slowly lower your body in front of you making sure not to over-exert or hyper extend the shoulders then push back up to starting position. So again, maybe with these shoulder exercises, start with a shorter range of motion, a couple to a few reps and work up to 12 reps 3 sets.
Classic Crunch
The classic crunch, love me some of these before a meeting. So, lie on the floor with knees bent, shoulder width apart, hands
6.
Classic Crunch
supporting head (but, not pulling on) or crossed in front of chest, curl forward rolling upper back off the floor, but ensure the lower back remains in contact with the floor at all times.
Classic Crunch
Return to starting position. This is a very small movement when done correctly.
Classic Crunch
Again, start with 4-6 reps, 2-3 sets and work up to 12-18 reps, 5 sets.
So, the following video, little older w/millions of views, includes a 2nd bridge exercise, (start at 1:25 if desired), which discusses good breathing technique. This video also includes another 4 nice exercises in a 5 minute period to add to your traveling work-out routine when you feel more strength and more flexibility…or replace a couple of these with one or two of the above.
Note: the creator(s) of the popular video above came out with 2.o, same 5 exercises…plus, a bit longer with more information. You may see it while 1.0 is running to the right, so take a peek if you have a few more minutes.
Bridge
And, number 7,
last, but not least, since we’re down here, a lower ab exercise or bridge. Lie on the floor as if doing a classic sit-up with knees bent and shoulder width apart, lift your booty off the floor, then squeeze your gluteal muscles (Kegel exercise too!) and hold for a count of three, then release down and repeat. You’ll probably be pretty good with this one, but start slow with a few reps and work up to 12 reps, 3 sets. For alternative/advanced move do one-legged lifts, alternating right and left side.
So, these 7 resistance work outs are very doable, can be completed in minutes, while you’re traveling with little or no equipment. As mentioned, stretching beforehand to warm up and after to cool down is important, as well as always knowing if your doctor is good with these type of exercises at your level of fitness.
Next blog, we will discuss various exercises with standard elastic bands resistance training for travel when there is no access to a fitness center.