One of the most convenient and cost-effective workout programs is what you call bodyweight training, a term aptly used for exercise routines that do not require any sort of bulky gym equipment and lets you make the most out of your bodyweight to generate the resistance and strength challenges.
Better yet, a cool feature of bodyweight training is that it can be done anywhere, whether you are in your hotel room, up in the mountains, on a ship at sea – almost anywhere where you do not have access to a gym or workout gear like barbells and dumbbells.
The effects of bodyweight workouts are as good as any routine and can match any equipment that you use in a gym as you burn calories and work your muscles anywhere and anytime.
Here are some effective body workouts that can give you the best results like you are just working out in a gym.
Full body workouts to stay in shape on vacation
Inchworm. Stand straight with legs together and bend the half of your body until your fingertips touch the floor. Slowly move your torso forward and let your hands do the walking until you reach a push up position then let your feet walk towards your hands.
Tuck Jump. Assume a slightly squatting position and jump as high as you can whole you bring your knees towards your chest and extending your arms straight out. Land with your knees slightly bent to cushion your drop them jump up again.
Mountain climber. Start with your hands and knees, bring your left foot forward directly under the chest while you straighten out your right leg. While keeping your hands on the ground, jump and switch legs, assuming the same position as you started, this time with the opposite side.
Bear crawl. With your hands and knees on the floor, rise up towards your toes and slowly reach forward with the right arm and knee, followed by the left side.
Plyometric pushup. Start on a padded surface and assume a push up position. With a strong push, move upwards to come off the floor and as you come back down, be ready to do another upward launch.
Stair climb with bicep curl. Grab a couple of dumbbells and walk briskly up and down the stairs while doing bicep curls for a total body workout. Oh, no gym weights? You can use a couple of full water bottles to substitute for the weight.
For fear of losing muscle, others shun from travelling, but that fear is utterly misplaced. You can have some extra gear you can tug along if you need to have resistance training to maintain your muscles mass especially when travelling for long periods of time.
Resistance bands. They function like weights and can mimic routines that lets you put resistance to your muscles.
Jump rope. There are good routines that let you maximize the use of jump ropes.
Exercise sets and reps
- Squat x5 x20-25
- Bulgarian Split Squat x5 x15-20 (alternate sides)
- Wall Sit x3 Hold 3-45 seconds
- Push-Up x5 x20-25
- Bodyweight Seated Floor Dip x5 x15-20
- Plank x3 Hold 30-45 seconds
- Lying Down Leg Raise x5 x20-25
- Stretch for 5 minutes
Working out should not be limited to the gym alone. Although some hotels have gyms, it may not have complete equipment as yours. But with practical thinking and innovation, you can continue to do your workouts while away from home.
The post On Vacation With No Gym Gear? No Problem appeared first on NUTRITION CLUB CANADA.
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