12 Equipment-Free Exercises for Holiday Travelers

By , SparkPeople Blogger

Now that the holiday season has arrived, many of us will be traveling to our destinations, whether to Grandma's house or a family vacation. This may require you to spend hours sitting for an extended period of time whether on a plane or in a car but this does not mean you must abandon your workout routine until you get home. By planning ahead you can still get in a great workout and still gain the benefits of exercise.

If you are stuck waiting at the airport, use this time to walk the terminal, after all you will be spending at least an hour on a plane, therefore squeezing in a few minutes of activity may help offset fatigue that many times accompanies traveling. When traveling by car, stopping every hour or two just to stretch your legs and do a brisk walk may help offset road fatigue therefore keeping you more alert.

As for resistance training, there are many equipment-free exercises one can do all in the comforts of your hotel room or even a few you can do at the airport while waiting. Remember the muscles do not know the difference between a dumbbell or your own body weight when it comes to muscle overload. As long as you are overloading the muscles you will achieve muscle strength and endurance.

As with the other Fitness Round-Ups do not feel the need to do all these exercises. Some moves are more advanced than others, so if the exercises are more than you can do at the moment, feel free to skip them and do the simpler moves. Remember, something always trumps nothing when it comes to our health and fitness.

Shoulders, Chest, Triceps

Wall Push Ups

Upper Back and Shoulders


Abs, Lower Back, Glutes and Hamstrings

Tuck and Extend

Core and Lower Body

One Leg Squat Floor and Reach Press

Upper Body and Back

Superman with Push-Ups

Quads and Hamstrings

Wall Sit

Hips, Thighs, Back and Glutes

Rear Leg Lift

One-leg Dipping Lunges

Core, Hips

Supine Bridging One Leg


Abdominal Curls Part 1

Abdominal Curls Part 2

Biceps, Triceps, Obliques and Hips

One Arm Side Push Ups



Do you have a favorite equipment free exercise? Would you be willing to do a few of these exercises to help you keep on track during this busy holiday season? What are some fitness ideas you use to pass time while waiting at the airport?

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