Sean Manseau’s Foolproof Equipment-less Workout

Posted June 17, 2018

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If you travel a lot, you know that maintaining your fitness on the road can be a challenge. Hotel gyms tend not to be very well-equipped, drop-in charges at other gyms can be expensive, and when you’re over-scheduled, it’s easy to blow off workouts because you just don’t feel you have time.

But don’t worry! There are simple, no equipment workouts you can do in your hotel room that’ll keep you feeling lean and fit, even when you can’t get to the gym for a week.

Your staple exercises are going to be:

Legs: air squats, lunges, Cossack squats

Abs: supine straight leg lifts, forearm planks

Chest: push-ups, step-up burpees

Shoulders: isometric doorway overhead holds, down dog push-ups, handstand holds, pike push-ups (from bed), handstand push-ups

To do an isometric doorway hold, stand in your bathroom door, place your hands on the lintel, and push as hard as you can. Hold this position for one minute.

Down dog push-ups, pike push-ups, and handstand push-ups are all variations of the same basic training stimulus: pushing the body away from the floor using the deltoids and the triceps (rather than the pectorals, deltoids, and triceps, as in a traditional horizontal push-up).

Training back and/or biceps tends to be a little impractical no equipment. I’ve done things like wedge a thin paperback book under the bathroom door, put a towel over the top edge, and do pull-ups off that, but I wouldn’t recommend it! Same with doing dips off of a desk or towel pulls off a closet rack. The possibility of room damage is real and probably not worth it. If you’re really going for a bicep pump, you could probably figure out a way to do curls with the office-type chair most hotel rooms are equipped with.

And here are a five workouts you can try. Feel free to mix and match movements and structural patterns to create new workouts of your own. Have fun!

1.For time: 100 Step-up burpees

2. AMRAP (As many rounds of possible) of: 10 Push-ups, 15 Supine Straight Leg Raises, 20 Squats

3. Three rounds of: 25 Push-ups, 50 Lunges (25/leg)

4. Five rounds for time of: 1 minute doorway overhead isometric hold (or 10 down dog push-ups/pike push-ups/handstand push-ups), 20 Cossack squats (10/side), 1 min forearm plank

5. Here’s a slightly longer one: Tabata push-ups (8 intervals of 20 sec work/10 sec rest) for total reps, Tabata sit-ups, Tabata squats

Learn more about Rival Trainer Sean Manseau.

 

 

 

 

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