When most people think of working out, they immediately think of hitting the gym and the weight room. But in truth, staying committed to a fit lifestyle requires some improvisation, especially when our clients are traveling…

Whether you’re someone who is traveling for business or pleasure, going to the gym may not be an option. That’s why at Embody Fitness, our trainers have curated a list of the top 3 weight-free exercises to help you build upper body strength, all whilst you remain in your hotel room.

1. The Tried and Tested Plank for Core Strength

One timeless exercise for overall toning and strengthening your upper body is the classic plank. A plank is often classified as a yoga pose. However, it is actually a challenging move that will work your core. A strong core is the base of a successful and strong upper body.

This exercise starts on the floor, so begin in a push-up position. Make sure your hands are directly below your shoulders for the correct alignment. Then straighten those legs and push so that your weight is on the balls of your feet. As you perform the plank, use your core muscles to balance.

Be careful that your butt does not rise since that defeats the purpose of the stretch and ruins your alignment.

Try holding this pose for ten seconds at a time before returning down to the starting position on the floor. Once you are done, your back and core will thank you! This exercise is easy to incorporate into an existing workout plan or simply performed by itself in the morning to help you kickstart your day.

2. V-Ups for Stronger Abs and Arms

The V-Up will improve your abs and arms. V-Ups might be a non-traditional exercise, but they are effective. This activity will strengthen your abs while increasing flexibility and endurance in your legs and arms.

To begin this exercise, start by sitting upright on the floor. Keep your knees up and bent with your feet on the floor. Lean back while raising your lower legs to mirror the angle you’ve created with your arms, making a V shape with the whole of your body.

More advanced people can lift both their legs at once. If you’re struggling to balance or lift your legs, it is still productive to lift them one at a time as well.

Hold the position for about 12 seconds and then return to the beginning with your feet flat on the floor. If you want to challenge yourself further try varying angles and lengthening your limbs for the ultimate combination of stretch and burn.

3. Diamond Push-Ups for a Real Challenge

Diamond push-ups are just like traditional push-ups, but they work your triceps rather than just your biceps.

Start by getting into a traditional push-up position, but instead of leaving your hands at a shoulder-width distance, bring them together. Your thumbs and pointer fingers should touch and form the shape of a diamond.

This exercise delivers the effects of a traditional push up while also engaging new arms muscles. This shifts your weight to the centre as opposed to the sides. This also engages your core by forcing you to balance in a harder setting. Altogether, this challenge is not for the faint of heart, but it is for those who want to grow even further and faster.

No Matter What

In the end, it’s all about incorporating a workout into your routine, irrespective of your surroundings. Weight-free exercises give you the freedom to work out anywhere without equipment. They are easy to incorporate into workout plans, and they are especially great for clients who travel regularly for business and pleasure. No excuses!