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Bodyweight Exercises Part II

July 6, 2019

THE NO-EXCUSES HOTEL ROOM BODYWEIGHT WORKOUT:

PART 2 – UPPER BODY/COREsusanne2

Last month, we featured the lower-body movements, which are much easier to perform with ONLY bodyweight – easier from the perspective of having a lot of options. The reason is that certain upper-body movements need some sort of device or apparatus to help us resist gravity. For example, how can you do a pull-up with just your bodyweight? The closest we can get to that would be pull-ups in a doorway that just happens to have a bar across it – unless your fingers and hands are so strong, that you can hang from the door molding. And, along the same lines, how can you do a lat pull-down with just your bodyweight, other than isometrics?
But, we promised a NO-EXCUSES upper-body workout. So, we’re suggesting movements including those that can utilize tools or devices found in most hotel rooms. For example, water bottles can take the place of dumb bells. The edge of a bed, couch, chair or desk can increase/decrease leverage/intensity. Even lifting a chair can be used for those looking for more of a challenge. In addition, the “core” will be involved with some, too, in order to pull them off (no pun intended).
For a well-rounded, complete upper-body workout, there are 5 planes of motion (or positions) that should be addressed:

Prone (Face Down):

  1. Ts, Ys, Ws, Ls, Ms (Scapula Retractions)
  2. Elbow Planks (many variations when you include leg movements – see next issue)
  3. High Planks (ditto)
  4. High-to-Low Planks (ditto)
  5. High-Plank Lat Pulls/Drags
  6. Push-ups (wide grip, close grip, triangle, on fists/fingertips)
  7. Seal Push-ups
  8. Downward Dogs
  9. Renegade Rows
  10. Bent Rows
  11. Bent Flyes
  12. Burpees (technically full-body, but definitely taxes the upper body)
  13. Bear Crawls (ditto)
   

Sagittal (Front/Back):

  1. Chin-ups (if there is a doorway bar)
  2. Chest Presses (wide and close grip; kneeling, sitting or standing)
  3. Close-grip Overhead Presses
  4. Tricep Overhead Extensions
  5. Tricep Dips (on couch or chair)
  6. Traditional Bicep Curls
  7. Preacher Curls
  8. Shoulder Front Raises
  9. Shoulder Front Push-downs (on a desk)
  10. Scaptions
  11. Towel Wrings
   

Vertical (Frontal/Lateral):

  1. Handstands (free or against wall)
  2. Handstand Push-ups (ditto)
  3. Pull-ups (if there is a doorway bar)
  4. Lat Pull-downs (ditto)
  5. Wide-grip Overhead Presses
  6. Upright Rows
  7. Cuban Presses
  8. Shoulder ABDuctions
  9. Shoulder ADDuctions
  10. Side Planks (see variations in next issue)
  11. Side-lying Tricep Dips

Horizontal (Transverse/Rotational):

  1. Shovels
  2. Chops
  3. Palloffs

Supine (Face Up):

  1. Chest Presses (wide and close grip)
  2. Skull Crushers (lying on the bed)
  3. Batwings
  4. Overhead Flexions
As with any fitness endeavor, you should always get clearance from your appropriate Medical Professionals. If you need help designing a program, always contact a Certified Fitness Professional. Coming next issue is The No-Excuses Hotel Room Bodyweight Workout: Part III – The Planks!
Susanne is ready to give you a hand. Contact Susanne today!

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