I’m going to be travelling throughout asia for 10 months this year.
I will have absolutely minimal access to gym or other exercise facilities.
Anyone recommend a way to stay in good shape without the aid of weights and equipment?
chairs for dips, sprints, chins/pulls off railings, pushups…
The frog presses coach Sommer described are great, then eventually you can move up to planche presses. 1 legged squats and deadlifts can be pretty tough, doing overhead presses in a handstand position is really tough too. The frog presses are my favorite though, since I began doing them 1 month ago my strength and stability have rocketed in both my shoulders and my abdomin. My whole hockey team has commented on my slap shot becoming twice as fast and twice as accurate over the last month… coincidence? Nope, I dont think so.
Hey John,
Can you describe these frog presses. Are they just pushes balancing on your arms with your knees tucked into your chest?
Thanks,
Collin
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good stuff, thanks guys
Find a place to chin and superset five sets of chins and five sets of pushups. Then superset five sets of hanging leg raises and five sets of bodyweight squats. This will hit your whole body.
Also, clean and press for reps your suitcase or backpack.
There are alot of things you can do. If you look around you can buy DBs that fill up with water, they hit about 15 lbs. each (not heavy but better than nothing). You can also pick up one of those bands that attaches to the door. If it gets too easy, tie a couple of knots in it and make it shorter. Take two chairs and place them apart, facing backwards towards one chair put your feet up on the other. Now you can do dips. Chairs can also be used as can a bed for your feet for push-ups.
You will find alot of “big” cities in Asia (Bejing, Shanghai, Taipei, Ho Chi Min city and others have gyms. If they don’t speak English, they will still be able to communicate that you pay them. However, DO NOT BRING your money, passport, watch or anything of value with you. Whether it is locked up or not, it will disappear from the locker room and DON’T give it to the counter person to hold. He will get off-shift and split his “disappearance” with someone else.
That being said, have a great time in Asia. Don’t overlook hiking and clmbing for exercise. The mountain trails are always beautiful.
Cheers,
RW
Here is a hotel room workout that I use when I’m away from home (quite frequently at the moment), it requires only bodyweight and a dyna-band, and I find it quite effective.
A1: Single leg squats (not Bulgarian split squats)
A2: King deadlifts
B1: Handstand push-up (I need to do these against a wall)
B2: Pull-ups (throw a towel over a door and use a pronated grip)
C1: Push-ups (any variation, use the band for added resistance)
C2: Band pull-aparts
D1: Bridge (front or side)
D2: Band-resisted crunch (wrap around the leg of the bed, and use like a low pulley cable crunch)
E: Single leg calf raise.
Reps and sets are dependent upon your work capacity, so tailor it as you see fit. In terms of cardio, go for run, do some sprints, or bang out sets of burpees in your room (it will piss off your neighbours, but who gives a fuck…it’s not like you’re going to see them again!).