Welcome to American Consultants Rx By Charles Myrick-Intro Healthcare Help Patient...
No Gym? No Problem! Workouts-on-the-Go
One of my biggest fitness pet peeves is when people say they can’t workout because they don’t have a gym/they were traveling/they have no equipment or anything along those lines. I’ll admit it is definitely frustrating when I go to a hotel and there isn’t a gym/any equipment or when my day is so busy that I can’t make it into my actual gym. However, I don’t let this stop me from getting some sort of workout in. As many people who workout often, I generally don’t feel good unless I get some sort of work out in or move in some way. For that reason, I am here to give you some workouts for when you have limited equipment!
One of the best things about CrossFit is all the body weight exercises involved as well! Not everything involves a barbell, even though I wish it did ;) Before I go into detail about the workouts, here are a few basic movements.
This one is one of my favorites and one I commonly fall back up to see if I can beat my old score!
7 Minutes of Burpee
Because who doesn’t love burpees?!
20 min AMRAP (As Many Rounds As Possible):
5 Sit Ups
10 Push Ups
15 Air Squats
25 jumping lunges
One of my favorite tools to use in mapping running routes is mapmyrun.com!
Pistols (single-legged squats)
10m sprint (10m=1 rep)
Tabata is :20 sec of work/:10 sec of rest; Repeat 8 times. Complete 8 rounds of one movement before moving onto the next. Your score is the lowest number of reps throughout the 8 rounds.
These are just a few sample workouts. All movements could be subbed for other movements, nothing is written in stone. If you any of these sound boring or “too easy” try adding in sprints between rounds, or burpees at the top of every minute. If you don’t know what certain movements are or want an idea of other movements to add in, visit Fit-gifs.com! They have plenty of body weight exercises as well as movements that can be done if there are dumbbells available! Hopefully next time you’re traveling or think you don’t have enough equipment to workout, these workouts come in handy!