Whether you are abroad on holiday, work etc or don’t have access to a gym or workout park, there is always an option!
The following are a bunch of exercises for every major muscle group and what you can use in the environment around you to accomplish them!
Press Ups: the floor, raise your feet on any higher surface such as a step to hit the upper chest.
Pull Ups: sturdy tree branches, scaffolding, football goalposts, sturdy door frames, kid’s playground swing bars etc.
Crunches, Leg Raises: the floor.
Squats, Lunges: the floor.
Chest Dips: two chairs, hands on the back, swimming pool ladder handles, the corner of kitchen work surfaces has worked for me in the past too!
Bench Dips: a chair, a low wall, a high step, a bed.
Calf Raises: the floor, a step.
If you don’t have much time or require a cardio workout as well, do exercises in a circuit form, this will raise your heart rate significantly and provide what is called resistance cardio! a preferred method by many trainers and athletes.
To make exercises harder, slow down the tempo, use a count, for example 6-3-6. Or use a harder progression, an athlete of more advanced skill can use pistol squats to hit his/her legs in a whole new way!