Here’s a quick way to stay in shape while traveling for no cost all using your own bodyweight. I learned about the power of bodyweight exercises after reading a book called “Convict Conditioning“.
It’s a great book and features 6 simple exercises to keep you lean, fit and strong without spending a dime on a gym membership.
Best of all, you only need your bodyweight so you can do these exercises anywhere. It’s the cheapest and most natural way to stay in good shape. Here they are.
Squats are the king of all bodyweight exercises. It’s a very natural position for humans but sometimes we lose the ability to deep squat over time. Sitting in chairs reduces our ability to get into the position.
How to squat
Pushups are the backbone of military training for good reason: they build overall strength fast. Pushups are best done on your knuckles to protect your wrist joints.
How to perform pushups
Situps are known as old school ab work because they target the core and give you a six pack. Situps can be done with knees up or down. Many people in Asia perform situps with their knees flat so I like to mix it up and perform both variations.
How to do a situp
4. Back Bridges
Back bridging is one of the most important exercises that people rarely do. Sitting in chairs contributes to lower back pain so you should stretch your back often to counteract this problem.
How to back bridge
5. Side Bridges
Sidfe bridges work your obliques and keep you look lean and mean. They can be done with the arm raised or relaxed by your side.
How to side bridge
Pullups are the only exercise that requires a bar to perform. Head over to a local park or playground to find a suitable pullup bar. Keep your motion slow and go all the way up and down to get the biggest pump.
How to do pullups
7. Leg Raises
Leg raises give you a six pack and keep your core tight and functional. They can be done with knees straight or bent.
How to do leg raises
8. Handstand Pushups
Handstand Pushups give you huge, big shoulders that the ladies won’t stop touching. Start off with two hands then progress to one hand as your strength levels increase.
How to do a handstand pushup
Lunges tone and strengthen the legs naturally. Olympic gold medialist sprinter Michael Johnson praised the benefits of lunges en route to his 1996 Atlanta Olympic gold medals in the 100m & 200m dash.
How to do lunges
10. Downward Facing Dog
Downward Facing Dog is a yoga movement that gives the entire body an incredible stretch. Start with a good solid position and keep working until you perfect the position.
How to do downward Facing dog
Hope you enjoyed these 10 free bodyweight exercises that you can do anywhere. What’s your favorite workout for staying in shape overseas?
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