I'm lucky enough to have a gym set up in my back patio near the pool. Unfortunately if I'm traveling and sequestered in a hotel without a gym or in one that has the minimum requirements for the definition of gym, I come prepared. There are eight exercises that one of my high school coaches used to practice religiously. He used to say that they were your insurance against weakness. If you are working out consistently and want to keep up the muscularity and strength training even when you don't have time for a gym, here are a few handy tips to keep the momentum going.
Deep Knee bends
This compound exercise will work your lower body without the use of weights and work your heart as well.
Hold on to the edge of a desk or sink and bring your bottom all the way to the heels. Use your legs to slowly bring yourself to a standing position. Maintain proper form throughout with your legs shoulder width apart. You can vary the stance and the depth of your bends. You can also vary the timing as well.
Calf Raises
Use a couple of phone books or the stairs to perform this great calf exercise. Place the balls of your feet on the surface allowing your instep to hang over the edge. Lower your heels while keeping your legs straight. Come back up on your toes and repeat the action.
You can vary the movement by bending your knees or varying your stance. This will also give your legs a good stretch after squats and deep knee bends.
Chin-ups or Pull-ups
Most parks have monkey bars or other horizontal bars in which you can perform a few sets of pull-ups. I have a portable chinning bar at home that I can easily take with me and use in a hotel room. The exercise is very difficult for heavy guys like me but it is great for the biceps, the back, shoulders and even upper pecs. Do as many reps as you can to stimulate your muscle growth.
Push-ups
This old favorite is great for developing your shoulders, chest, and triceps muscles. The most important thing to remember is to use proper form in the movement up and down. You can make it more difficult by elevating your feet or adjusting your hand placement closer or farther apart.
Handstand push-ups
This is a favorite back in high school and is great for working your deltoids and triceps. Get into a handstand next to a wall, put your heels against the wall for balance, lower yourself until your head almost touches the floor, then push yourself back up and repeat. You can vary the hand placement for variety or a challenge.
Crunches
One of two favorite abdominal routines allows me to blast my abs safely. Lie down on the floor and place your fingers lightly on the back of your head. Bring your heels up to your bottom as you bend your knees. Raise your head to look at the ceiling and bring your torso up by bending at the waist. Use your abdominals to crunch as much as you can and return to the floor leaving an inch of space between you and the floor. The trick here is to isolate your abdominals in the movement as much as you can.
The Plank
This one was not on my coaches list but is one of my favorites. I start in a push up position and lower my elbows to the floor while keeping my body straight and rigid.
Once my elbows are on the floor, I bring my hands together and keep my core ridged in this triangular position for as long as I can stand it. I rest for 30 seconds and repeat as often as I can go. This Pilates exercise works your core.
These exercises will get you through those times when you are either sick of moving iron, stripping fat off your body or when you need to take a break for a month off weight lifting. It also comes in handy for travel purposes. You can get more fitness and nutrition information by visiting http://exchanged-links.blogspot.com
