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If you think that you need to use exercise equipment to get fit and strong, think again. Your own body weight is all the equipment you need to get in shape. Give my ultimate body weight workout a try and you will never be able to use the “I can’t get to the gym” excuse ever again.
I’ve been traveling a lot this year. I’ve been having fun teaching basic fitness concepts and running in 5k races all over the world. But as you can imagine, a lot of travel means a lot of time flying. This is what prompted me to share my ultimate body weight workout routine. Sitting down for prolonged periods of time combined with lack of sleep is a perfect recipe for getting injured. This is especially true if you jump right into a workout after landing. I make a conscious effort to stay hydrated and move as much as possible when I’m on a flight. But no matter how much I move around, I always feel stiff after a long flight.
I think that being an athlete was perfect preparation for my current career situation, because I always listen to my body and provide it with what it needs to perform at it’s best. I realized very quickly that doing a heavy weights session before getting on a long flight is not a smart choice. This is because the muscle soreness that tends to follow a good strength training session seems to feel much worse after a long flight.
I can’t stop working out because of my travel schedule, but what I can do is adapt my training and perform more body weight strength exercises when I’m on the road. This has been great for me for a few reasons. One of the main ones is that I can do a body weight workout anywhere while on the go. Most hotel gyms are not very well equipped. With this body weight workout, I don’t have to concern myself with an ill equipped gym because I can do my workout in my room.
Do a 10 minute full body warm-up. Include dynamic stretches, jumping jacks, high knees and lateral hops. You can personalize this part of your workout and do what works for you.
Next, I’m going to list out some circuits you can do to get the most from your body weight workout.
Perform 20 of each exercise listed. You can modify the moves if necessary. No rest in between each move, but you can rest for 2 minutes after the set.
20 full push-ups
20 lunges, alternating legs
20 bicycle abs
This second set is a more advanced version of each exercise but with fewer reps. Try to push yourself to do 10 of each move with no rest. You can rest for 3-5 minutes after the set.
10 jumping squats
10 diamond push-ups
10 jumping split squats
10 burpees with a push-up and a tuck jump
10 straight leg toe touch abs
For the third set, hold each move for 15 seconds. Remember to breathe while holding the move.
Hold lunge position
Bridge pose holds
I repeat this circuit 2-3 times through, followed by some stretches as my cool down. The entire routine will take about 40mins, but my advice is to do as much as your time schedule allows. Some exercise is always better than none.
I’ll admit that I’ve missed the shiny equipment, smiling faces and the loud music in my local gym. However, I have discovered that you can push yourself with body weight exercises alone to stay strong and toned. Over the past few months, my body weight and body composition has remained stable and I have not lost any of my strength—even with my travel schedule. I’m not suggesting that you ditch lifting weights completely, because weights are a great way to build strength and challenge your body. Just know that a good body weight workout can be a perfect substitute when you need it.