Training Without Weights
• By Russell Lee,
Executive Director of
I know you all travel a lot! Again, no matter if you are an
expat /housewife or businessman/woman. Here is a way to
keep fit when your personal trainer is not with you.
You’re on a trip, staying in some strange hotel. “Where
/how can I train?” you ask yourself . ‘Is there a gym
nearby?’ Pretty tired from the trip, it’s almost as if you
don’t care if you workout at all, except for the voice inside
your head that says you have to train to keep in shape.
There’s no escape So what do you do? Maybe you can
workout soon, right now, in your hotel room?
YES, I’ve been in this situation before. On the road, of course I had a job on the road too (I
was a tour leader/guide before I decided to do my own business in Thailand), but I didn’t
want all my prior training to go to waste. I wanted to do something to keep me in shape. So
here is what we can all do while on the road to stay true to our fitness goals, and get a
quick pump all through our bodies with no weights at all! With a bed, a doorway and
doorknob, and two chairs I find that I can workout as I choose.
1 Holding onto the door knob, I put each foot along the
side of the door, lean straight back, and squat into the
lowest position until my glutes are almost touching
my heels. And then, push straight up with my crotch
lightly rubbing the door, and stop when my knees are
almost locked out, then descend down again slowly,
and repeat this for 15-20 reps or more. Wonder if
you’ll get sore from doing this? Breathless, I rest two
minutes and I do it again. Remember what I always
say; good form and slowly…
Then, I close and face the door leaning against it with
my hands. I do one legged calf raises with my foot on
the floor, for 30 reps each leg, or until I cannot do any
more. Now my legs are starting to feel a little bit sore.
2 Now it’s time to stretch. Flinging one leg to the top of the doorknob, heel resting against it.
Knee locked, bending forward at the waist, hold it for 30 second. There’s no haste. Feel the
stretch in the back of the hamstrings and lower back, and repeat with the other leg. Then, in
the standing position, I bend my knee and grab my ankle, I pull it back until my heel is
touching my butt, hold for a half minute, feel the front of my thigh stretch, and repeat with the
other leg. I’ve got a good leg workout in just a few minutes.
3 Still breathing fast, I lie on the floor on my
back. Putting my feet up on the bed, I do
crunches, thrusting my hips off the floor, as
my head raises no more then a few inches.
Then hold it a second, and after 30 reps my
abs beckon to do something else. So placing
my hands flat under my butt with my head
off the floor, I raise my legs 30 degrees
upwards, then lower slowly, and do 25 reps
or more, feeling the tension in my lower abs.
No need to do more.
4 Looking around, there’s a desk with two chairs, if not, do your push-ups on the floor then do
your bench dips on one chair instead. So placing the chairs 2 feet apart with my feet on the
bed I do push-ups, going into a deep stretch and not quite locking out my elbows at the top.
After 20 slow reps I do a stretch in the door jam, door- away stretch for 30 seconds. Then I
grab the door knobs with feet on each side of the door, arms extended, and pull my upper
body up until my chest touches the door, pumping up my lats (back). It’s a great push/pull
super-set (but if you are over 200 pounds then I’m not too sure if the door can take it or
not…) and I do 3 sets of each exercise.
5 Then I do bench dips with my feet up on the bed, legs out in
front of me bent at the waist, one hand on each chair, dipping
down as low as I can go. After 15 reps of this, I stand in the
doorway and contact the door jam with the side of each
forearm and push upward-a great isometric contraction for the
deltoids (shoulder), which I hold for 15 seconds. Finally,
grabbing the doorknob with each hand I do isometric curls for
biceps, holding the arms in the bent position for 15 seconds.
I’m finished in 30 minutes from this weightless workout,
pumped up all over, with no need to go searching for a gym.
I’ll resume regular weight training when I return home from
this trip. As for aerobic activity, Carry your jumping rope
with you!! I get a lot of aerobic activity from walking all the
time while I am traveling.