How To Exercise With No Equipment
Do you ever travel and still want to get some exercise in?
Do you struggle with how to workout with no equipment and a lack of space?
We’ve got some ideas for you!
Whether traveling happens quite often for you or it happens very seldom, when you do it you are forced out of your normal routine. Between what we’re eating, how we’re moving, where we’re sleeping - there are a lot of different factors that can throw us for a loop.
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If exercising is important to you, you may find it extra challenging while you are traveling to get in the movement you are used to. Some people have the pleasure of bringing along some minimal exercise equipment in a car or suitcase like a dumbbell, kettlebell, jump rope, etc. Or even better, you may stay in a hotel with a gym!
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Others, however, may not be so lucky and aren’t able to bring along anything. Maybe that’s you, and maybe you feel frustrated that you can’t get in a normal workout. Today we wanted to give you some ideas on how to get in a full body workout with NO equipment at all. Sound too good to be true?
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There are so many different ways to exercise that it almost seemed like an impossible feat to give ideas on a no equipment workout to the masses. From CrossFit to the Peloton to Zumba to yoga to kickboxing…the list goes on. However, what do most exercises have in common? They elevate our heart rate to some capacity and they challenge different muscle groups.
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in this video we break it down simply: 3 core exercises, 3 lower body exercises, and 3 core exercises. All of which can be completed with no equipment at all and in the comfort of your own hotel room.
The core exercises are as follows: tall plank (with optional shoulder taps), dead bug (3 variations), and side plank (with optional thoracic rotations).
The lower body exercises are as follows: air squats (with a tempo for extra difficulty), alternating lunges, and single leg deadlifts.
The upper body exercises are as follows: push ups (2 other variations if one is unable to do strict), Y’s and T’s, and tricep dips.
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There are plenty of other exercises that are able to be done without any equipment. And we’ll probably post another video in the future of a completely different workout option with new movements. But we wanted to start somewhere!
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In the end of the video we talk about different ways to go about your exercise. If you like counting reps, picking a set number of reps to do for each movement and complete multiple rounds is an option. For example, complete 20 reps of every single movement and do 3 total rounds.
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If you don’t like counting reps and would rather go for time, pick a time that will allow you to work for the entire duration. It may be 30 seconds or it may be 1 minute. Whatever it is, you can go through each movement for the set amount of time and do multiple rounds. For example, complete 30 seconds of every single movement and do a total of 5 rounds. If you want a built in rest, you can add a 1 minute rest at the end of completing all the movements and before you start on your next round.
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The options I gave for exercises and workout structure are not even close to being the only way to workout while traveling. I wanted to show you how to hit as many muscles as possible without any equipment, and show you different ways to structure your workout.
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Movement is medicine. Just because we travel doesn’t mean we should stop our entire routine completely. And just because it’s different than what we’re used to doesn’t mean it’s bad. It’s amazing how much sweat you can work up from just doing bodyweight movements like the ones listed above! Move well and move often.
