25 Effective Exercises You Can Do Anywhere

Posted by , Updated on June 28, 2018

Finding a good gym is not easy. Even if you do find one, you can’t take it with you when you travel. This doesn’t get you off the hook for breaking a sweat though. No matter what your situation – whether your hotel doesn’t have a weight room or you’re a journalist in hostile territory – we’re going to show you how to get in shape without the gear. We’ve tried to include a couple for each part of the body, but understand that this list is by no means exhaustive. Here are 25 Effective Exercises You Can Do Anywhere.


Back Extensions

back extensions

Muscles worked: lower back

Laying on your stomach, pull your head and upper back off the ground. Hold it for a second as you focus on contracting your back muscles and then lower yourself back down. Cycle through this several times, and you should feel a pretty good workout, especially in your lower back.


Decline Pushups

decline push ups

Muscles worked: upper chest

As we promised, here is yet another push-up variation. All you have to do is find an elevated surface to rest your feet on and then proceed with push-ups as normal. The advantage of these is that they specifically target your upper chest, and depending on the degree of incline, your shoulders as well.


Jump Squats

jump squats

Muscles worked: quads, calves, hamstrings

Here is yet another powerful lower body workout. If you failed to find that perfect elevated surface for your box jumps, fear not, jump squats to the rescue. With your hands behind your head, proceed with a regular squat and once you reach your lowest point, explode upwards, jumping off the ground. Repeat.


Spiderman Pushups

spiderman push ups

Muscles worked: chest, triceps, abs

We promise we’re at least half way through the push-up variations. They are extremely effective and work numerous muscles groups so bare with us. Spiderman push-ups involve you emulating the superhero’s wall climbing movements as you are doing push-ups on the ground. Basically, every time you lower yourself, one of your knees will come up and tap your elbow.


Chair Dips

three chairs

Muscles worked: triceps

This is the only exercise on our list that is designed to deliberately target the triceps. In order to maximize the effect, if you can find a surface to raise your legs off the ground, the intensity of the workout is compounded.

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