Do you find it hard to keep up your workout routine while traveling? Whether you’re in a big rig, van, or even tent camping, there are some basic exercises that are easy and effective and you don’t need a gym or even any equipment to do them. All these exercises can easily be done right in your own campsite and they all use your own body weight for the resistance.
As with any new workout routines, you should listen to your body and only do what you feel comfortable with. Always start and finish with a good warm up and cool down routine to get those muscles and joints ready for some work. You can find a good warm up cool down routine on the internet or it could be as easy as a brisk walk with some static stretching.
This routine is a good conditioning routine that targets the whole body. I’d recommend doing this workout 3 to 4 times a week and including some cardio on your non-workout days to really give yourself a “total body” workout. Cardio can include walking, hiking, jogging, swimming, biking or anything that gets your body moving. Let’s get into this.
Push-ups
Push-ups are a great exercise that will target your chest, shoulders, back, arms, and core muscles, but keep in mind that your form and breathing is very important. You want to keep your back, legs, and neck all in line to really engage your core.
When you perform the push-up, you need to make sure that you always remain with that proper alignment. You do not want your back to bow down breaking form. Slowly lower yourself down until your chest is an inch or two from the floor then you push yourself back up to the starting position. Always inhale when going down then exhale on the way up, breathing is important for proper form. Try 3 sets of 10 to 15 repetitions.
Here are three different styles of push-ups for various fitness and comfort levels.
1. Standard push-up (Hardest Style)
Notice the straight line from head to foot, no sagging belly, hands are shoulder width apart. Lower yourself down till your chest touches the floor then push yourself back up with an exhale.
2. Knees down push-up (Easier style)
If the standard push-up is too hard, try putting your knees onto the ground and perform the same push-up while following the same guidelines for form.
3. Table push-up (Easiest style)
The final and easiest style of push-up is to use a table, bench, or wall and perform a push-up. This is effective until you can build the strength to get up to the standard push-up style. Be sure to keep good form, breathe and stay in control.
Dips
Dips are a very effective way to target the arms, shoulders, back, and core, and they’re super easy to do. All you need is a bench or chair.
With your arms planted shoulder-width apart and legs bent, lower yourself until your arms are at about 90 degrees and then push yourself back up. Remember to keep your back straight and breathe. Perform 3 sets of 15 to 25 reps.
1. Standard dip
2. Leg elevated dip (Harder style)
Perform the same dip movement, but have one leg elevated. Switch legs every 5 dips.
Squat
A squat is another good exercise that will work a lot of muscles including quads, hamstrings, glutes, and core. Form is really important with these, you want to keep a straight back all way down into the squat and then back to the top.
Bend down with hands in front of your chest, as if you are sitting down in a seat while keeping your back straight. Feet should be shoulder width apart with toes pointed out slightly.
If you want a harder version, put your hands on top of your head while performing the squat. Perform 3 sets of 10 to 15 reps.
Crunches
Crunches are a very good way to get those abs into shape, but your form is crucial to really engage the abs. Put your fingertips on the side of your head instead of interlocking them behind your head so you do not pull your head up.
You want the abs and core to pull you forward, imagine your chin and belly button trying to touch. Try to perform 3 sets of 15 to 25 reps.
This is as far as you want to bring up the crunch
Back bows
A back bow is a killer way to strengthen the lower back, glutes, and core. These will help strengthen your back to prevent or resolve any lower back issues.
Put your fingertips to the side of your head and use your back and glute muscles to pull your chest off the floor about six to eight inches (or whatever is most comfortable). Do not overexert. Try 3 sets of 10 to 15 reps.
Lunges
Lunges engage quads, hamstrings, glutes, and core, they can be performed in various styles to make them easier or more difficult. You can do a lunge by taking a step forward then return to the starting position. You can also do side step lunges, walking lunges, or jumping lunges to get a really intense workout.
Perform the lunge by putting hands in front of your chest, step forward, and lower the one knee until it almost touches the ground, then back up. Keep your back straight and remember to inhale and exhale. Alternate legs and try 3 sets of 10 to 15 reps per leg.
1. Standard lunge
2. Jumping lunges (Hardest style)
Perform the same lunge with alternating legs, but instead of stepping forward you will be jumping. The jumping lunge is a more advanced move to really engage the total body and will count for a good cardio exercise as well as muscle building. Try 3 sets of 8 to 12 reps on each leg.
There you have it. This is a solid workout that will keep you in shape and strong. Feel free to alter the workout in any way that would better suit your fitness needs and strength levels. Stay healthy, stay strong, and travel on.
As these stair steps become easier, you do not necessarily want to increase you repetitions as you might with other exercises. Instead, you may consider adding weight to your legs or your arms. Adding weight to your legs generally means purchasing a specific kind that you can attach for the purpose. Adding weight to your arms, however, just involves holding something. Ideally you would hold dumbbells of equal weight in each arm, starting at 5 lbs. each and working your way up as you grow stronger. If you don’t have dumbbells available, gallons of liquid—such as milk—can make a good substitute. Just be sure the weight is equal in both arms or you can cause balance issues and potentially hurt yourself.