I have always been limited to the training equipment available to me. As such, I have learned to train with very limited equipment, which I find to be an asset to me when I am traveling. You may know what time to go to your gym to beat the crowd, but what if you are stuck in a hotel room or hotel gym with limited equipment, or at a crowded gym in the city where you have an important meeting?

As such, I always have a few staple bodyweight and dumbbell exercises that I know I can do anywhere.

Staple Bodyweight Exercises:

1. Push-ups
2. Squats
3. Sit-ups
4. Hindu Pushups
5. Lunges
6. Leg Raises
7. Incline Pushups
8. Lateral Lunges
9. V-ups
10. Plyometric Pushups

Staple Dumbbell Exercises:

1. One-am Dumbbell Swing
2. One-arm Dumbbell Snatches

Just using these 12 exercises alone, you can create an effective program that you can perform if you are away from your normal gym for an extended period of time. You can categorize the workouts into upper body, lower body, core, and full body exercises. Hence a good grouping of exercises would look like this:

Day One
Push-ups
Plyometric Pushups
Lateral Lunges
V-ups

Day Two
Hindu Pushups
Squats
Sit-ups
One-arm Dumbbell Swing

Day Three
Incline Pushups
Lunges
Leg Raises
One-arm Dumbbell Snatch

Your sets and reps will be based on your fitness level and goal. It is assumed that you have at least some gym time under your belt. I suggest sticking to high-rep sets. I find that this is the best type of training when on vacation since it may be difficult to stick to a strict diet. High rep calisthenics training with very short rest periods is a very effective fat burning and weight maintenance protocol.

You can go heavy on the Dumbbell Swings and Dumbbell Snatches. However, sometimes this is not possible, as I was at a hotel once where the heaviest dumbbell was 35lbs. The idea is to be creative and use what is available to you.

Related Posts:

• Why I’m not a Bodybuilder
  
• Three Steps to High Frequency Training
• Interval Training at Its Best
• The 2008 Training Program
• Complex Training

Want to learn how to train away from home? Let me analyze your training.