Fitness On the Road: Bodyweight Exercises You Can Do Anywhere

by Scott Shetler
February 1, 2006

One of the biggest obstacles in any fitness program is finding the time and place to workout when traveling. Many jobs today require extensive travel and it is difficult to catch a flight on time let alone a workout. Many hotels offer decent fitness centers and those that don't usually have some kind of partnership with a local gym. Even with this added convenience there may come a time when a fitness center is not accessible. Sometimes it is tough to get to the gym when not traveling. By having an arsenal of bodyweight exercises it will be possible to workout anywhere no matter the circumstances.

The Exercises

Squat: 3-4 sets of 8-10 repetitions
Primary muscles used: hamstrings, gluteals, quadriceps
- Begin in a stance slightly wider than shoulder-width
- Descend by pushing your hips back while sitting down between your knees keeping the shins vertical to the ground
- When your hips drop below your knees reverse the movement and return to the starting position

Lunge: 2-3 sets of 6-8 repetitions
Primary muscles used: quadriceps, hamstrings, gluteals
- Begin with the feet together
- Take a giant step forward
- Lunge down as if you were kneeling on the knee of the back leg
- Step up and return to the starting position
- Be sure to keep the torso upright maintaining good posture during each repetition

Pull Up: 3-4 sets of 5-10 repetitions
Primary muscles used: lats, upper back, deltoid, biceps
*Note: I know hotel rooms do not usually have a pull-up bar installed. This exercise can be performed with a pull-up bar that mounts onto a door-frame. This door mounted pull-up bar is inexpensive, available through most exercise equipment retailers, is easily packed in a suitcase and can be mounted in any standard doorway without tools and without damaging the door frame. If a pull-up bar is not available skip this exercise.
- Grab the bar with an under-hand or over-hand grip
- Tense up the entire body and pull the chin over the bar
- Slowly reverse the movement and return to the starting position
- If this exercise is difficult, place a chair under the feet, stand up so the chin is over the bar, then slowly lower the body to the starting position and repeat

Push Up: 3-4 sets of 5-10 repetitions
Primary muscles used: pectorals, deltoid, triceps, abdominal wall
- Begin on the toes with the hands spaced shoulder-width or slightly wider
- Keep the back in a neutral position
- Bend the elbows and allow the chest to touch the floor
- Push up to the starting position
- If regular push ups are to difficult perform the repetitions on the knees
- If regular push ups are very easy elevate the feet on a chair to shift more bodyweight onto the arms

Curl Up: 2-3 sets of 10-20 repetitions
Primary muscles used: rectus abdominals
- Begin lying on the floor with the knees bent and the hands supporting the lower back supporting the lower spine
- Brace the abdominals
- Curl up by lifting the shoulders, upper torso and head off the ground
- Pause briefly then slowly return to the starting position
- Be sure to keep the neck in a neutral alignment while performing the curl up

Side Bridge: 2-3 sets of 10-20 second holds
Primary muscles used: internal and external oblique abdominals, abdominal wall
- Begin by supporting the body on the forearm and the feet
- Brace the abdominals
- Tighten every muscle throughout the entire body and hold the position in perfect posture emphasizing a neutral spine
- If this position is too difficult perform the exercise off of the knee instead of the feet

Bird Dog: 2-3 sets of 10-20 repetitions
Primary muscles used: lower back, upper back, abdominal wall, gluteals, deltoid
- Begin on the hands and knees holding a neutral spine position
- Brace the abdominals
- Extend one leg and the opposite arm until they are parallel to the ground
- Hold the position briefly then return to the starting position

While there is no substitute for getting in the gym and lifting weights, these exercises will do in a pinch. Give them a try next time you are stuck in the hotel room debating on working out or visiting the hotel bar.