I have seen many people post lately asking what types of exercises they can do when traveling and they don't have access to a gym. Last week I had to go out of town for work and was put up in a nice 4 star hotel with what they claimed to be a full gym, much to my surprise it was a large gym with lots of cardio equipment, pec dec, and a few dumbbells 10LB and less. So, I came up with a list of exercises that can be done without equipment. There are obviously many more exercises than these listed, I just felt that of the ones I know these were some of the best, and wanted to put something together in one place.
CHEST
Pushups
Hindu Pushups
One Arm Pushups
TRICEPS
Bench Dips
Triangle Pushups
Towel Tricep Extension (Either tie something heavy on such as milk jug of have partner apply pressure to end of towel)
QUADS/HAMS
Hindu Squats
Jumping Squats
Body Weight Step Up
Body Weight Backward Lunge
Body Weight Front Lunge
Glute Kickback
CALVES
Donkey Calve Raises (requires some sort of weight on the back such as a person)
ABS
Alternating Roto Crunch
Bicycle Abs
Crunch Knee Up
Reverse Crunch
V-Ups
Hangling Leg Lifts (If bar available)
BACK
Reverse Push-Ups
Superman
Body Weight Good Mornings
Corner Reverse Pushups
PullUps (If bar available)
BICEPS
Closed grip Chin-ups (If bar available)
SHOULDERS
Hand Stand Push-Ups
Arm Circles
One-Armed Figure Eights
Lateral Raises (find something heavy to use like milk jugs)
NECK
Neck Bridge (Works Neck & Traps)
Can also add weight to most any bodyweight exercise by holding onto something heavy like milk jugs, water jugs, or even those weighted note pads in some hotels.
