Some no-equipment bodyweight exercises that you can do for full workouts, in your hotel room, even if you're at the hotel with the worst gym in the world.
Here's how you're going to set this up
First thing you want to do is alternate between lower body and upper body exercises. That allows you to do a great circuit and with all the bodyweight exercises in the world that I can think of with no-equipment, there's lots of workouts you can do.
So here's how you're going to structure your workout - from beginner, intermediate, and to advanced:
- Squatting Exercise
- Pushing Exercise
- Single-Leg Exercise
- Total Body Torso Exercise
- Wall Squats or Lying Hip Extensions - 20-30 seconds
- Kneeling Push-Ups or Close-grip Kneeling Push-Ups - 20-30 seconds
- Single-Leg Hip Extensions or Single-Leg Step-Ups - 20-30 seconds
- Plank or Side-Plank or Mountain Climbers - 20-30 seconds
Do those 4 exercises in a circuit, a little rest in between each exercise. Go through this circuit 3-4 times with a minute rest between each circuit.
Now for Intermediate
- Prisoner Squats - 20-30 seconds
- Regular Push-Ups - 20-30 seconds
- Split Squats (12-15 reps on one side and then switch over) - 20-30 seconds
- Mountain Climber or Plank variations (Do more reps with the Mountain Climbers or hold Plank positions for longer, to make this more challenging) - 20-30 seconds
After you complete this circuit, rest for 30- 45 seconds and then repeat 4-5 times. Maybe even 5- 6 times AND you can also use a wider variety of exercises for a longer workout.
You can do 8 exercises
- Total Torso
- Different Squat
- Different Push
- Different Single-Leg
- Different Total Torso.
Go through that 3 times.
Now finally for Advanced
- Total Body Extensions - 20-30 seconds
- Spiderman Push-Ups - 20-30 seconds
- Bulgarian Split-Squat - 20-30 seconds
- Cross-Body Mountain Climber - 20-30 seconds
Go through this circuit, then rest for 30-45 seconds and repeat, 4-5 times.
Note: If you have a band, you can do band pull-aparts for upper-back. If you don't have a band, make sure you do lots of upper-back training when you get back to your regular gym.
That's it, you're done!
By Craig Ballantyne Turbulence Training