Exercises on the Go

at 3:32 PM

If you're on vacation or a business trip and can't go to a gym or simply want to exercise at home, I have put together a few exercises you can do anywhere. No dumbells involved. The only thing I would recommend getting is a resistance band, they're cheap, easy to use and weigh next to nothing so you can take them on trips with you.


The first exercise is the lunge- you can do them in place, first one leg in front of the other, do as many reps as you can, then switch. Or you can do walking lunges, they're great if you are in a park or on a trail or track. If you lift your front heal, you work more quads than glutes.

The next exercise that requires no equipment is the squat. Of course at the gym you can use weights but with no weights you can either go for time like 2 minutes of squats or reps such as 50 squats. The closer your feet are, the more of your quads you'll engage, as you put your feet further apart, you work your adductor muscles and glutes.

One-legged squats are one of the best exercises for the glutes and quads and since you are on one leg, you're also working your core muscles. You can put your back leg on a chair, just make sure it's stable! The motion is exactly like doing a lung except your back leg is not on the floor but raised.

Resistance bands are so versatile. Basically by pulling the ends you create resistance. And you can use that resistance to work you biceps, triceps, shoulders, and lower body. I have previously done a total body workout using only resistance bands.


I like using resistance bands for working my biceps. I use them even at the gym because they're great for creating a good burn after your regular biceps workout. Or you can use them having done no other biceps workout and try to do 50-100 reps (your biceps will be talking to you!!). Put the middle of the band under one foot, and to make it harder put both feet over the middle of the band.

Upright rows are one of the best exercises that you can do for your upper back and shoulders. Again you step on the middle of the band with one foot and for more resistance with both feet and you pull the ends until your hands are at chin level.

Much like any back exercise that involves pulling weights towards you. You can use resistance bands to do the same thing in a variety of angles. You can loop it around a pole for anchor and then pull the handles. If you want more resistance you can bring your hands in which will make the band more taut.