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  1. #1
    doby48's Avatar
    doby48 is offline Female Member
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    Body Weight Exercises

    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.

  2. #2
    GoingBiG's Avatar
    GoingBiG is offline Junior Member
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    Pistols(one legged squats)

  3. #3
    63190's Avatar
    63190 is offline Anabolic Member
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    I thought those were called sissy squats. So named because it makes any muscle man who hasn't done 'em before often ends up looking like a sissy when he can't do 'em.
    Last edited by 63190; 08-22-2004 at 01:30 PM.

  4. #4
    doby48's Avatar
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    Quote Originally Posted by GoingBiG
    Pistols(one legged squats)
    Good call...

  5. #5
    63190's Avatar
    63190 is offline Anabolic Member
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    Head stand push ups. I lean agains the wall 'cause I don't have the ballance to hold a hand stand, let alone do a hand stand push up.

  6. #6
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    Head Stand pushups? You mean hand stand pushups? (those were listed under shoulders above)

  7. #7
    heelhooker is offline New Member
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    ..great message! there's one bodyweight exercise that i love doing.. can't really describe it well, but it's basically a "rolling pushup".. you start in the up-pushup position, collapse one arm so that your shoulder touches the floor, roll back up, and do the other side.

    i also like doing "the plank".. which i think is a yoga position.

  8. #8
    doby48's Avatar
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    Bumping thread up in response to recent post on this subject.

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