25 Effective Exercises You Can Do Anywhere

Posted by , Updated on April 11, 2014

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

Back Extensions

Back Extensions

Muscles worked: lower back

Starting in the prone position (above left) 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 Pushup

Muscles worked: upper chest

As we promised, here is yet another pushup variation. All you have to do is find an elevated surface to rest your feet on and then proceed with pushups 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 Squat

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 (#16) 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 of the ground. Repeat.


Spiderman Pushups

Spiderman Pushup

Muscles worked: chest, triceps, abs

We promise – we’re at least half way through the pushup variations. The reason we include so many is because they are extremely effective and work numerous muscles groups. Spiderman pushups involve you emulating the superhero’s wall climbing movements as you are doing pushups on the ground. Basically, every time you lower yourself, one of your knees will come up and tap your elbow.


Chair Dips

Chair Dips

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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