Fitness and Wellness · Uncategorized

Equipment-free Workout

It’s Travel Tip Tuesday! The next installment of our Travel Fitness Series is all about body weight workouts. It’s important to stay strong when traveling, and exercising not only keeps you strong, it releases endorphins for stress-relief and signals a jet-lagged body that it’s time to get up and start your day!

I teamed up again with my friend and personal trainer, Cassie, of Choose a few of the exercises below and do three sets of 8-12 each. Your body will feel awake and able before you know it, no matter how many time zones you’ve crossed!

***Always consult a doctor and fitness professional before beginning a new physical activity.

Upper Body

 1. Push-ups

Proper form will work your upper body most effectively. If you can’t quite do a full-body push-up just yet, start out on your knees first.


 2. Tricep Dips

All you need for this one is a chair, ottoman, or bed. Keep your core tight and push through the heel of your hand!


3. Supermans

These are fun! You’re already a super traveler. Now pretend you’re Superman! This is a good one for your upper back and arms.Squeeze all your parts!

Start Flat
Squeeze your back and behind, and pull up your arms and legs
Pull your arms back and squeeze your shoulder blades!


Your core is very important, so don’t forget about it! I find that if I can tighten my core, my whole body feels stronger.

 1. Toe Touches

Keep your abs tight and reach for your feet!

 2. Planks

This will work all your abs and more! Start by holding this position for 30 seconds, rest for 30 seconds, and repeat two more times. Keep your hips slightly up and your back straight.


3. Russian Twists

This one will work your whole core, but especially those obliques on your sides. Do them without weight, or grab a heavy book or knick knack from around your room to make it a little harder! Lift your feet off the ground to make it harder. Twist to one side, then the other.


Lower Body

 1. Step Ups

These are just what they sound like! Use stairs, a stable chair, or ottoman to step up on.

2. Bridges

Bridges really work your booty and your hamstrings. Start lying down with your knees bent so that your feet are on the floor or propped up on a chair or ottoman. Squeeze your booty and lift your body up. You can also do one leg at a time to make it harder!


3. Squats

Squats are so versatile, and there are so many variations! Be sure to keep your back straight and don’t let your knees buckle in. This will work your whole leg, but especially your thighs!

For more from our Travel Fitness Series, check out Exercises for Safe Travels and Stretch It Out!

What are some of your favorite on-the-go, anywhere exercises?


3 thoughts on “Equipment-free Workout

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