I recently made a post on how to exercise while traveling. Below you will find a few ideas that you can perform. These can be done at home as well, which can save you a ton of cash in gym memberships.
You won’t get nearly the results you’d get from training regularly with real free weight equipment, but certainly it works in a pinch.
Lunges – Take a step forward, bend the front leg until your thigh is parallel with the ground, and step back. Repeat on the other side. Be careful not to come down hard on the knee of the back leg.
Chair Dips – Sit on the edge of a chair, with your legs straight out in front with your knees locked. Place a hand directly under each cheek, and scoot your bottom off of the chair. Slowly lower your body, and when you have gone down as far as you feel comfortable, push yourself back to the top.
Jump Squats – Bend at the knees, back straight, eyes looking ahead. Touch your hands just below the knees, and jump straight up. Land softly, and repeat.
Push-ups – Laying face first on the floor, place your hands on either side of you chest. Keeping your legs, and back straight, push yourself straight up off of the floor. After you have reached the top, lower yourself down.
Planks – Start off in a push-up position, except this time place your elbows, resting on your forearms. Simply hold this position for 30-60 seconds.
There you have it. Do two to three sets of this routine, with 10-15 reps per set, and you have just done a body weight routine that will build muscle and tone up what you already have.
There are two common comments that I hear from people that want to start on a fitness program. They can not afford to go to a gym. They do not know where to start.
Probably the best way to start involves no equipment and very little space. In other words, you can do it at home, in the park, whatever. Bodyweight exercises are just what they sound like; exercises that use your own body’s weight for resistance.
When used with no rest from one exercise to the next, not only can you get great resistance training, but fantastic cardio as well.
Below is an example of a workout that involves nothing but your own will and weight (and maybe a watch). If you are a beginner, do this one time through, three times a week.
For instance, Monday, Wednesday and Friday.
The next week, try doing it two times through on those days.
Then Four times per session.
This dude Hannibal (no relation to Lecter) does some pretty sick moves on the bars. There are bunch of videos like this on YouTube, but this one is short and sweet.