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.

5

1 Leg Squats

one leg squat

Muscles worked: quads, glutes, hamstrings

If doing a one-legged squat seems intimidating, don’t worry, it’s not as crazy as it seems. Start off by using a chair and then gradually wean yourself off of it.

4

Sprints

sprints

Muscles worked: heart, lower body

Finding a good spot to run while you are on the road is not easy. You don’t know the area, and if you’re in a bad part of town, it may just be best to stay in your hotel room. Oh well, so much for cardio. No! Quit that defeatist attitude. It’s back to the hallway…we’re doing sprints.

3

Shrugs

shrugs

Muscles worked: traps

Your traps (neck muscles) are one of the hardest parts of your body to target without having some sort of weight in your hands. In fact, unless you can find some parallel bars, hang from them upside down, and do “inverted pullups” you are going to need to improvise. The easiest thing you can do is stuff your suitcase and use that as a stand-in dumbbell.

2

Handstand Pushups

Handstand_pushup

Muscles worked: shoulders, triceps, abs

This is one of those workouts that will probably leave most people thinking, “yeah, right.” It’s really not that bad, though. If you can’t hold a handstand, find a door or a wall to support your legs. Also, put a pillow between your hands just in case you come down and find yourself unable to push back up. If you can’t go down at all though, that’s fine. Just try to hold a handstand.

1

Burpees

burpees

Muscles worked: everything

If you don’t know what a burpee is then all your childhood coaches must have had very kind hearts. They are the bane of every athlete’s existence, but there is a reason for that – they are extremely effective. As in the image above, you start by squatting down. Next, shoot your feet out in to a push-up position and guess what? That’s right, do a push-up. Now bring your feet back under you and explode upwards reaching as high as you can. That’s one burpee…but don’t stop there.

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Photo: Featured Image - Pixabay.com (Public Domain), 1. U.S. Air Force Command Central (Public Domain), 2. WikipediaCommons.com (Public Domain), 3. BruceBlaus, Exercise Neck Shrugs, CC BY-SA 4.0 , 4. WikipediaCommons.com (Public Domain), 5. Ramstein Air Base (Public Domain), 6. U.S. Air Force Central Command (Public Domain), 7. PhotoAtelier, Lauren doing crunches, CC BY 2.0 , 8. Everkinetic, Bridge-1, CC BY-SA 3.0 , 9. Jaykayfit, Side Plank, CC BY-SA 3.0 , 10. Everkinetic, Leg-raises-1, CC BY-SA 3.0 , 11. PublicDomainPictures.net (Public Domain), 12. Pinterest.com (Fair Use: Illustrative Purposes Only), 13. Official U.S. Marine Corps photo by Chris Jones/Released (Public Domain), 14. Join Base San Antonio (Public Domain), 15. WikipediaCommons.com (Public Domain), 16. 509th Bomb Wing Airman challenges mind and body (Public Domain), 17. Everkinetic, Ball-wall-circles-1, CC BY-SA 3.0 , 18. Everkinetic, Standing-calf-raises-2, CC BY-SA 3.0 , 19. Parker Michael Knight from Beaverton, Oregon, USA, Women doing pull-ups, CC BY 2.0 , 20. U.S. Air Force photo/Staff Sgt. Jason Lake (Public Domain), 21. pixabay (Public Domain), 22. pexels (Public Domain), 23. Jacklee, Singapore Surrender table, Singapore History Gallery, National Museum of Singapore - 20151125-02, CC BY-SA 4.0 , 24. Little Rock Air Force Base (Public Domain), 25. Pinterest.com (Fair Use: Illustrative Purposes Only)


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