25 Effective Exercises You Can Do Anywhere

Posted by on February 28, 2012

Finding a good gym is not easy. And even if you do find one its not like you can just take it with you when you travel. This shouldn’t mean you can’t break a sweat though. So no matter what your situation – whether your hotel doesn’t have a weight room, or you are in a journalist in hostile territory – we’re going to show you 25 effective exercises you can do anywhere. We’ve tried to include a couple for each part of the body but understand that this list is by no means exhaustive. If you want more tips, check out Steadystrength.com


25

Divebombers

Muscles worked: chest, shoulders, triceps, hamstrings, lower back

Although regular pushups have their merits, and they are certainly on this list, we start off with one of their more intense variations – divebombers. Often done in the military, this exercise requires you to start in a piked position (above far right). You then lower your nose to the ground while maintain your arched position (above middle). Right before your nose hits the floor flatten yourself out as if you are trying to slide under a bar and keeping your hips low to the ground drive your head upwards until you are looking straight ahead. Finally, do everything in reverse until you are back at the starting position. That was one divebomber pushup.

24

Bear Crawls

Muscles worked: all of them (almost)

While this may not be the best workout to do in your hotel room, that’s what hallways are for (at least until someone calls the police). The risk is worth it though, as this dynamic exercise works everything from your shoulders to your quads. And the best part? Its easy to explain – just get on all fours and start crawling as fast as you can. But remember, these aren’t baby crawls…they’re bear crawls, and bears don’t crawl with their knees on the ground (at least we’re pretty sure).

23

Table Rows

Muscles worked: back, biceps, abs

Okay, so this is the first of several exercises on this list that you can’t really do anywhere. Depending on your level of creativity though you can get pretty close. All you need is a table, a low bar, or something else you can slide under and hold onto. Now, just like in the image above, pull yourself upwards towards the tabletop. Rows are a very effective back exercise and this is probably the closest you’ll get to doing them on the road.

22

Lunges

Muscles worked: quads, glutes, hamstrings

This is probably one of the best leg workouts you are going to get without a gym and luckily its pretty straightforward. All you have to do is take a large step with one foot and bend your knee to a 90 degree angle (as in the image above). Although you can walk forward with each lunge you don’t have to. You can stay in the same spot if you want and just keep switching legs. Heck, you could even do these in the shower.

21

1 Leg Wallsit

Muscles worked: quads

If you are anywhere near a wall then you have all you need to destroy your quadriceps with this intense exercise. There isn’t much to explain, but if you can’t do one leg, do two.