If you're like most people, you go on vacation to relax, but there's a select few who like to bring out their inner “beast mode” and hit the gym. But what if you don't have a gym at your disposal?
Despite common belief, you don't need a gym to get “shredded” or even “fit”.
Shaun-Thompson “Shaun-T” Williams is a celebrity fitness instructor and the father of the Hip Hop Abs, Insanity, and Asylum workout programs. He is living proof that you do not need a gym, free weights, or workout equipment of any kind in order to get in shape, and such exercise programs can be done right at home.
For instance, the program Insanity focuses primarily on strenuous stamina training and max interval training – a series of exercises that elevate your heart rate for three to four minutes, then initiates a “cool down” for the next thirty seconds, which lowers your heart rate for a brief moment; the process repeating thereafter.
So if doing a little exercise in between R&R sessions interests you, then take a look at these four killer exercises.
1. Burpee
For those of you who know this exercises, I can imagine the drawn-out groans escaping you right now. Yes, the burpee – arguably the epitome of strength training exercises.
To complete a proper burpee, proceed as follows:
1. Take a standing position
2. Lower your body into a squatting position with your palms on the ground
3. Kick your feet back into a plank position, while keeping your arms extended (as if you were to do a push-up), but retain that flat back position
4. Bring your feet back into your body, knees to chest
5. Return to a standing position
6. Repeat at moderate pace for 15 – 20 reps
If executed correctly and used often, the burpee will tone your glutes, chest, and arms, while leaving you with a satisfying ache the next day.
2. Squats
In the NFL, scouts judge a running-back player by the size of his glutes – no joke. And it's no wonder, as sizable butt muscles can not only make you look good in those slim fit jeans, but toned glutes will also improve jogging speed and ease.
Typically, when performed in a gym, this exercise is completed with a barbell over one's shoulders to add greater difficulty. But “free” squats can be just as beneficial.
There are many type of squat exercises: back squat, front squat, sumo squat, hack squat, overhead squat, deep squat, and zercher squat, but we're mainly focusing on the basic squat. If you find this one is too easy, you can attempt a different type of squat for a greater challenge.
1. Take to a standing position
2. Bend your knees as you lower into a squat, hands clasped together in front of you, back arched, hips back, toes slightly pointed away from you
3. Slowly return to a standing position
4. Repeat at a moderate pace for 12 – 15 reps
A good squat workout can tone glutes and quadriceps muscles within two weeks if done properly. Oh, and good luck walking the next day.
3. Lunges
Lunges are another great exercise you can do while you travel. This exercise primarily targets the leg muscles and glutes.
To perform a correct lunge:
1. Take a standing position, one hand on each hip
2. Extend your left leg forward until it reaches a 90-degree angle (parallel to your hips). Sink deeper into the lunge for greater results, or hold that position for five seconds
3. Return to a standing position and repeat the process with the other leg
If you find a regular lunge is too easy, switch to walking lunges. The process is the same, except you bring the leg that is behind you in line with the lunging leg rather than returning to a standing position. For an even greater challenge, carry a 20lbs dumbbell in each hand as you do this exercise.
4. Crunches
There are a slew of abdominal workouts that can be done without the use of a gym or workout DVD. Crunches are the most common form of ab workouts, but there are many other exercises that can get you into six pack shape: crisscrosses, flutter kicks, heel touches, reverse crunches, C-crunches, plank hold, Russian twists, bicycle crunches, and more.
To perform a basic crunch:
1. Lie on the ground, back flat against the floor (for better stability, you can hook your feet inside a piece of furniture to hold you in place)
2. With your core tightly contracted, clasp your hands behind your head
3. Exhale with each crunch, inhale as you extend back to the floor
4. Repeat for 15 – 20 reps
Despite what most people believe, you don't need your chest to meet your knees when doing a basic crunch. Simply lifting your back off the floor far enough for your upper abs to contract will work those abs. Basic crunches don't work middle and lower abs to nearly the degree that they work upper abs. For exercises that work middle abs, try sprinter abs or Superman variations, or flutter kicks and ab pulse-ups for lower ab exercises.
Fitness and exercise should not be restricted within the walls of a gym, where angry, sweaty people grunt and groan and slam weights together. Exercise can be done simply by walking, or a more monstrosity of an activity such as rock climbing. It's up to you to find what works best and to stick with it.
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