• Jim

No Weights! No Problem!

Try this bodyweight workout when you are travelling or can’t get to the gym.




As the holidays and winter approach, travel, busy schedules and bad weather may limit our opportunities to get to the gym. The best workouts are the ones that actually happen. Staying consistent with your workouts is the biggest factor in achieving fitness and better health. Poor weather, work or a winter get-away should not hold us back from maintaining a steady workout routine.


Keep your workout habit going. It’s ok if you do not have the time or equipment to do your usual workout. Doing something is better than doing nothing. Jerry Seinfeld wrote at least one joke every day in his career as a comedian. Some were good, some were not very good, but he continued to write jokes every day. His goal was to never break the chain. We can apply the same method to our workouts and strive to not break the chain.


Some workouts may not be very good, or you may have to shorten a workout because of limited time. The important thing is to do something every time you are scheduled to workout.


The next time you are snowed in, stuck in a hotel room, or working later than usual and just need to get in a workout try the following exercises.


This workout combines strength, conditioning and basic movement patterns using only your body.


1. Squat

2. Jumping Jacks

3. Lunge

4. Jumping Jacks

5. Pushup

6. Jumping Jacks

7. Plank with twist

8. Jumping Jacks




If you are new to exercise, start with 5 repetitions of the odd numbered exercises and 30 seconds of the even numbered exercises. If you have been exercising and feel you can handle more repetitions, you can start with 10-15 repetitions.


Advanced exercisers should be able to perform 20 repetitions. Perform each exercise in the series without resting. Rest for 1-2 minutes between rounds and repeat for 3-4 rounds.

Concentrate on proper form and move through the full range of motion on each exercise if possible.


To increase the conditioning aspect of the workout, increase the time on the jumping jacks. To work more on strength, add dumbells or weights to the squat and lunge movements and perform the pushups with your feet elevated on a stool or chair.


If you have a jump rope available, you can substitute the jump rope for jumping jacks.


Bonus Exercises:


If you want more variety or are capable of doing a more intense workout add one or more of the following exercises to your routine.


Chair Dips

Step-ups or climbing the stairs

Plank Walks

Plank with a Twist

Skater Hops

Crunches

Russian Twists

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