Strength training without workout equipment

[Koos Fockens]

Hi all, I travel a lot for my work, and find myself often in hotel rooms etc, in many cases these hotels have no gym or so, so I am looking for good advice / techniques to perform strength and body sculpting / core strenghtening exercises without the help of dumbbells barbells fitness aparatus etc. I do my push ups, sit ups , shadow boxing etc. but I am running out of ideas. Any links or references to workout routines without any devices would be great! Cheers!

Koos

[jason ainley]

Hi

an exercise you can do to strengthen your core is to try to activate your trans abs whilst performing your regular circuit training, shadow boxing routines and pattern practice.

The method involves pulling in your lower stomach in and then up hold the contraction and breathing naturally.

At first this does take a lot of concentration and practice to hold the contraction but the exercise can be practiced anywhere while sitting down at work or standing up.

Jason Ainley
Eastern Cyprus Taekwon-do

[Koos Fockens]

thanks for the tip Jason, I'll give that a try :-)

[mondo]

you can try tabata protocol
choose one exercise and try to do more repetitions as you can in 20 seconds
then rest 10 seconds and repeat 8 times
total time 4 minutes
try with push up or bodyweight squat or russian twist or burpees etc
you can do more tabata workout
exemple
tabata push up and then tabata squats and then tabata r.twist
total time 12 minutes
very hard
sorry for my english

Mondo

[Koos Fockens]

Thank you Mondo, I'll look into the tabata protocol, that's something I have not heard of, but it sounds interesting! Your english is fine, I have no problems reading it. :-)

Koos

[mondo]

Sept 22, 2010 10:41:23 GMT Koos Fockens said:

Thank you Mondo, I'll look into the tabata protocol, that's something I have not heard of, but it sounds interesting! Your english is fine, I have no problems reading it. :-)

Koos

this is an exemple
tabata burpees (really hard )
www.youtube.com/watch?v=gmuSgwCNSgE&feature=related

enjoy

[Koos Fockens]

Thanks Mondo, I understand the exersise types now, I'll give this a try, I'm always looking for new and effective ideas.

Koos

[robertfrost]

was great book, Dynamic Tension, can't remember the author. was published in the 80's I think excellent. should be able to find it on amazon.

[wes]

Hindu squats and hindu push ups two of the best body weight exercises I have ever used, they will hit many major muscles in the body.

[ky0sa]

Can also try performing your patterns / martial arts move while tensing your muscles.
The plank exercises are good too: www.youtube.com/watch?v=LhapzLfOZN8
as are slow leg raises - like dynamic stretching, only slow. Gives you great core and leg strength and ensures you have stability to go with your flexibility.