If you are unable to make it to your local gym to complete your exercise routine or are traveling out of town, simulate some of your gym exercises using a dining chair, gallon jugs, exercise bands, an exercise ball and even your own body weight. Exercise bands are compact, while exercise balls can be deflated and pumped up with a portable pump. The American College of Sports Medicine encourages you to continue with your exercise routine even when you are traveling by taking such small pieces of equipment with you.
Triceps Dips
Step 1
Perform triceps dips on a stationary dining chair instead of on dip bars to work the muscles at the back of your arms. Sit at the edge of the chair with your palms face down and close to your glutes.
Step 2
Support your body weight with your hands as you lift your buttocks off the chair, balancing on the heels of your feet.
Step 3
Bend your elbows and shoulders to lower your body until your arms are parallel to the floor then push back up, your elbows pointing backward.
Oblique Twists
Step 1
Work your obliques by holding a gallon jug filled with water directly in front of your abdomen using both hands.
Step 2
Place your feet slightly wider than your shoulders and suck your navel toward your back to tighten your core.
Step 3
Bend your hips and knees slightly then twist from left to right, gradually increasing the speed of your rotation to mimic the oblique machine at the gym.
Hamstring Curls
Step 1
Use an exercise ball to perform hamstring curls as opposed to using the leg curl machine at the gym. Lie flat on your back with the heels of your feet on an exercise ball and your arms out beside you to maintain balance.
Step 2
Lift your pelvis off the floor about 3 inches, then curl the ball toward your buttocks by contracting your hamstring muscles and bending your knees.
Step 3
Return to the start position and repeat; increase the intensity by lifting your pelvis higher off the ground.
Tips and Warnings
- Use several exercise bands of different tensions to imitate most gym exercises. If you do an exercise with dumbbells, you will more than likely be able to replicate the movement with the exercise band.
Things You'll Need
- Exercise band
- Exercise ball
- Gallon jug
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- American College of Sports Medicine: Exercise while Traveling
- American College of Sports Medicine: Keep It Simple
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