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The best exercises to perform away from the gym are those that require little to no equipment. Try these quick exercises at home or in a hotel!

Push-ups

Push-ups

Targets the chest and triceps

Complete three sets of 20 reps.

Start with your knees on a soft surface and hands shoulder-width apart with fingers facing forward. Engage your abs and glutes as you lower your chest down to the floor–stop when your elbows are in line with your shoulders and then push yourself back up.


Squats

Targets the quadriceps (front of the upper legs), the hamstrings (back of the upper legs) and the glutes.

Complete three sets of 20 reps.

Stand with your feet hip width apart. Your second and third toes should point straight ahead. Hold your arms straight our to maintain balance. Now act is if you are sitting in a chair and then stand back up.


Dips

Targets the chest and triceps. Requires a small platform or table about 16 inches high.

Complete three sets of 20 reps.

Place your hands on the edge of a table with the fingers facing forward. Place feet flat against the floor with knees bent. Your lower the body should be kept as close to the floor as possible while keeping the back close to the table. Push off of hands until arms are straightened.


Crunches

Targets the abdominal muscles.

Complete 30 reps in a row.

Lay on your back, feet flat against the floor, and knees bent. Place arms behind your head. Lift your head, shoulders and upper back while using your core while looking up, not forward. Keep your lower back on the floor.


Planks

Targets the abdominals.

Hold in 20-second intervals.

Place your forearms down on the floor, fingers forward. Straighten your legs with your knees off the ground and toes curled under.


Adapted from FitDay.com.

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