Muscles worked: chest, shoulders, triceps, hamstrings, lower back
Although regular push-ups 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. You then lower your nose to the ground while maintain your arched position. 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.
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? It’s 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).
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, 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.
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.
1 Leg Wallsit
Muscles worked: quads
If you have a wall handy, then prepare to destroy your quadriceps with this intense exercise. There isn’t much to explain, but if you can’t do one leg, do two.