1 Leg Squats
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.
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 then 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.
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. Probably the easiest thing you can do is stuff your suitcase and use that as a stand-in dumbbell.
Muscles worked: shoulders, triceps, abs
This is one of those workouts that will probably leave most people thinking “yea, 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.
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 probably 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 pushup position and guess what? That’s right, do a pushup. 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.