8 Travel-Friendly Bodyweight Exercises You Can Do Anywhere

8 Travel-Friendly Bodyweight Exercises You Can Do Anywhere

Shane Barnard, JD
by Shane Barnard, JD
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8 Travel-Friendly Bodyweight Exercises You Can Do Anywhere

The busy holiday season can disrupt our fitness routine, making it hard to sneak in our workouts. Even if you cannot make it to the gym for your favorite class or take a jog outside, you can get an efficient workout in your living room or hotel.  

Try this quick and easy equipment-free workout video to keep yourself moving. Start with 1 set of 5–10 reps of each exercise for a quick 5-minute workout. Increase the number of sets for more intensity.

SQUATS

Make sure your knees don’t extend beyond your toes. Keep your weight in your heels, maintain a neutral spine, keep your chest open and flex at your hips.

REVERSE LUNGES

Extend your leg back into a lunge, maintaining a neutral spine and shoulders above your hips. Switch legs.

LATERAL LUNGES

Legs start wide, and step or shift your weight laterally (side-to-side) as you push your hips back. Each side is one rep.

PUSHUPS INTO SIDE PLANK

Start on your knees or toes, and drop your body into a pushup. As you push up, open into a side plank. Each side is one rep.

PLANK PRESS INTO MOUNTAIN CLIMBERS

Start in a plank position with your hands below your shoulders. Complete two mountain climbers (starting with your right leg), then replace your hands with your elbows and press back to your hands (starting with your right hand). Repeat on the left.

BRIDGES

Start on your back with your knees soft and feet hips-width on the floor. Squeeze your glutes, pull your navel in and lift your hips off the floor, engaging your glutes and hamstrings.

BICYCLES OR DOUBLE-LEG HIP THRUST AND PUSH

Start in a supine position, and pull your right knee toward your chest. Contract your abs to lift your shoulders off the floor and alternate leg presses while you slightly rotate your torso.

REVERSE CRAB WALK

Start in a seated position, and push up into a bridge. Lift your right hand and left leg, and reach across the body toward your toes, keeping your hips off the floor and rotating your torso. Repeat on the left.

About the Author

Shane Barnard, JD
Shane Barnard, JD

Shane is NASM, ACE, AFAA and USATF certified and the creator and founder of the Urbankick format and instructor certifications, co-founder of Urbanplay, a non-profit health and fitness education program for youth, and a business partner at Studio360. With over 20 years of fitness experience, she is a nationally recognized presenter and currently teaches at Crunch, Fitness SF, and the University of California at Berkeley, where she is a health coach. Shane is a CEC provider for ACE and AFFA and an honored ambassador for lululemon. You can work out with Shane and Urbankick anytime, anywhere at BooyaFitness.com.
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