The No Gym Workout : 5 Movements You Can Do at Any Place, Anytime
Even for the most dedicated lifters, life sometimes gets in the way, and
they are unable to get to the gym or need to skip a training session, even
for weeks on end. Some new project came up at work so you were forced to
work overtime or you had an unexpected trip come up, anything can
happen.
It can be really frustrating. But what separates pros from beginners is
that pros don’t despair and make the most of the situation. They know that
just because they don’t have access to a gym, it doesn’t mean that they
can’t find other ways to exercise.
Quite the opposite actually.
You can exercise almost any body part to a certain intensity in any place
you feel comfortable, like your home, workplace or perhaps hotel room and
even though there’s no substitute for the intensity loaded barbells and
dumbbells can provide, at least you can stop the breakdown of muscle
tissue and maintain your current muscle mass until you find yourself a
proper place to train.
The routine described in this article is exactly for these kinds of
emergencies. It doesn’t take more than 30 minutes to complete it, but it
will target each muscle group effectively.
1. PUSH-UPS
Who hasn’t done at least one push-up in their life? Or at least tried to
? It’s the quintessential exercise and a great way to determine strength
levels. It primarily targets the pecs, shoulders, and triceps. Even though
the majority of people know what it is, the fact is that it’s only a small
number of people that can perform them properly.
Push-ups are supposed to be done in a controlled manner, not as a way to
show off. The number of reps you can, whether it’s 20, 40 or even a 100
isn’t that important. What’s more important is that you really feel your
muscles working while you go up and down in a controlled fashion. Also,
doing them with a slow tempo is the best way to properly do
push-ups.
2. DIPS BETWEEN TWO CHAIRS
Dips, like push-ups, are another great exercise which primarily works the
same muscles as push-ups, while additionally hitting the lats. What you
need to do these dips are two sturdy chairs. Place the chairs
back-to-back, at a shoulder-width. Put the hands on the backs of the
chairs and start pushing up, all the while being focused on not leaning
too forward and losing balance.
If need be, you can support yourself by touching the floor with your feet
and use the legs for a slight drive upwards. If not, keep the knees bent
and the feet connected. It’s important to stress that you should use
caution with this exercise and be careful not to lose balance and hurt
yourself.
3. ROWS BETWEEN CHAIRS
This movement is excellent for targeting multiple back muscle groups,
especially lats, and to a lesser degree the traps and the biceps. Find a
broomstick or any solid stick of any kind and place it on the backs of two
chairs that are 25” apart. Lie on the back between the two chairs and grab
the stick with both hands exactly where the stick touches the
chairs.
Keep the body rigid and straight, put the heels on the floor, and start
pulling up until the chin passes the stick. The movement resembles a
pull-up done at an angle.
4. CALF RAISES
Find a full box or anything that resembles a box and is solid, like a
telephone book, for instance, and place it on the floor near next to a
chair. Use the chair for support and let one foot hang while placing the
other on the book, but just the upper part, while letting the heel hang in
the air. Then start raising the leg up and down. Strive to do at least 50
reps with both legs.
5. CRUNCHES
Crunches are the go-to exercise when it comes to training the abs. Lie on
the floor, raise the knees up with the thighs perpendicular to the floor.
Try rolling the body in, making it look like you are going into a fetal
position and don’t keep the back rigid. You can lace the fingers together
behind the head or put the arms on the floor beside the body.
The whole workout routine, as we previously said, shouldn’t take more
than half an hour. Once you’re finished, you will be less frustrated at
the thought of ever having to skip a workout session again and that you
can keep yourself trained whenever you want.
THE ROUTINE
Push-ups, 3 sets x as much reps as possible, going to failure
Dips between chairs, 3 sets x 10-12 reps
Rows between chairs, 4 sets x 10-12 reps
Calf raises, 3 sets x 30 reps
Crunches, 3 sets x 30 reps
