No gym? No problem!

Sometimes you need to workout but do not have any weights, or are traveling and do not want to leave the hotel. Below I have outlined two great workouts that you can preform with just your surroundings. Don’t tell anyone but sometimes I just do these instead of going to the gym for the day! What!

Where do I do this?

The best option would be to leave where you are staying and look for a park or a school. This gives you a mass array of options to use. Ropes, Monkey bars, and grassy areas are all things that you can utalize. The chances of having something in a park or school you can work out on are pretty high. Just use your imagination a bit, don’t worry about looking like a goon and you will get a great workout in.

If you don’t want to leave your house/hotel room that is no problem either, just scroll down a little and there is a workout for you!

Schoolyard workout

Monkey Bars:

Chinups – (Different grips, hands facing away, pull yourself up.) – Back, Triceps, Traps, Shoulders

Pullups – (Hands facing towards you) – Back, Biceps, Traps, Shoulders

Leg raises – Abs

If a bar is low enough:

Inverted Row - See this picture – Back, Triceps, Biceps, Chest

Benches:

Box Jumps – (Stand parrelel to the bench, jump onto bench so your legs simutainiously land on the bench) – ALL legs

One leg step ups – (Stand infont of bench, act like you are walking up a stair. Step down; start with other leg) – ALL legs

Incline Pushups – (Put legs on bench and hands on the ground, do a pushup) – Back, Trieps, Upper Chest

Schoolyard hills/stairs:

Run Hill intervals(click to view a article on this!)

Picnic tables:

Presses – (Lift up by table top/seat) – Fullbody

Multi-Level jumps – (Jump onto seat, jump onto the top) – All Legs

 

 

As you can see, if you use your imagination there is many different movements you can do, all while hitting all of the major body parts. The best routine to get your body moving and heart pumping will be a nice circuit that incorporates a good variation of upper and lower body combined with a  few of the Hill/Stair sprints.

Here is a sample routine:

• Warmup:

A couple minutes stretching

Walk up the Hill/stairs

Jog up hill/stairs

Run up hill/stairs

• Workout:

10 Incline Bench pushups

10 normal pushups

6-10 chins

6-10 pullups

10 leg raises

Sprint your hill/stairs, walk down and do…

10 Bench lunge step ups

10 Controlled bench squat jumps

10 leg raises

Sprint hill

• This concludes one round.

• Try to keep the same number of reps(or more) for at least 5 rounds. Each round switch the chin up grip from normal, to wide, to close grip; this will target different areas of your back. Either do a set number of rounds for time, or go for max rounds each time.

If you are to use this routine for just a couple days on a business trip or holiday, it will definitely help keep the muscle you have.  Or if you are just starting to lifting without a gym membership yet, this will give you a nice headstart.

And in case you need more ideas, check out this schoolyard workout video:
 

 

The Hotel Room Workout

If you cannot leave the hotel room for whatever reason (Zombies Apocalypse, it is daytime and you are a vampire) this workout will be for you. You are slightly limited compared to what you will have at a schoolyard or a park(In the fresh air), but I can assure you that you can still get a nice sweat on.

The main exercises and items you will utilize will be:

Floor:

Sit up variations – (see article on ab movements here) – Abs

Prisoner squats – (Fingers interlocked behind head, squat down) – ALL Legs

Lunges – (Take a big step forward while keeping back straight, return foot where it came from. Switch legs) – ALL Legs

Chairs:

Dips – See this picture – Chest, Triceps, Upperbody

Incline Push ups – (Put legs on bench and hands on the ground, do a pushup) – Back, Trieps, Upper Chest

Decline pushups – (Put legs on floor and hands on the seat, do a pushup; this will be a lot easier) – Back, Trieps, Upper Chest

Weighted Suitcase/backpack:

Curls - (Normal curls while grabbing a strap of your backpack or suitecase) – Biceps

Lateral raises –(Grap strap, while keeping arm straight raise in front of you; return to your side, and to the side of you; return to your side) – Shoulders

Weighted Squats – (Place bag on shoulders and squat)

Stairs:

Run Variations – (Sprint one level; walk one level. Repeat) – Cardio

• It does not sound like much, but when combined into a nice circuit you will be a hurting unit.

Here is a sample routine:

• Warm up::

Stretch

5 Prisoner Squats

5 Push ups

Repeat enough to get the blood flowing!

• Workout:

10 Incline Chair Push ups

10 Normal Flat Push ups

15 Prisoner Squats

20 Ab Variation

10 Curls Each Arm

10 Lunges(Each Leg)

• This concludes one round.

• Do 2 rounds back to back. Rest 2-3 minutes and repeat. You should do this at least 3 times. Rotate Curls with Lateral Raises and Prisoner Squats with weighted ones.

 

This is a workout you can complete anywhere. Not only in a hotel room, but if you feel like a nice workout and you are in your apartment or house. Feel Free to add and remove as you please, but try to keep it to at least5 moves to make sure you are putting enough stress on the body!

 

via : http://thisiswhyyourejacked.com/no-gym-workout-without-weights