Travel Exercise Routine

This is my exercise routine whilst on the road, began on 05 June 2000. The number of reps have increased since starting, as has the amount of weight that I use; None of the increases are tracked. This program can incorporate actual free weights, but I use what I have available: Backpacks for weights, chairs and other furniture for benches, etc. Because most of these exercises are done with less than the optimal amount of weght, keep in mind that form is everything. Order is important as I use one exercise to tire a large muscle group which enables me to work the smaller muscle group more effectively. The number of reps can be increased beyond the set mark if the mood so moves you, but never decreased below that mark -- if you feel like doing less, then do more! Keep the focus muscle or muscle group in mind, clenching it at the top of each motion, stretching at the bottom. Also, for the sake of pity, remember to breathe :o)

The beauty of isometric exercises (lifting your body weight) is that the better shape you get into the easier the exercises become. This is because a) you become stronger, and b) you weigh less. Life is cruel sometimes :o) Don't lose heart. Another cruel truth is that, as you begin to get into shape, your interstitial fat is the first to go -- this is the fat inside the muscle itself, between the fibres. This causes your muscles to appear to shrink, leaving you even more flabby looking than before. Buck up lil buckaroo, it will get better, I promise!

If you have questions then please send them to me at c_lish@yahoo.com. (A quote from my teaching days: "The only stupid question is the one that you don't ask." -- As with everything, I think I made it up ;o) You can also send me any comments, exercises to add that fill a gap in my routine or might be fun, or pretty much anything else.

Average elapsed time: about 15 minutes (no resting in between, fatigue is a tool)

Name Focus Reps Description

Back Stretches Back at least one

With your back to a wall, place both hands on the wall as high up as possible (around shoulder level and shoulder width).

Keeping your back parallel with the wall, bend at the knees until you feel a really good stretch going on in your back.

Hold until you feel that your back is stretched well. Do it again if you like.

I've pretty much dropped this unless I wake up in pain (it happens). I find that my back bends and finger touches do the trick on a day to day basis.

Side Stretches Sides 15/side

Put one arm straight up and the other arm straight down.

Lower the hand of your down arm to your knee, bending only at the waist, reaching with your up arm over and across your head.

Return to standing.

You can hold a weight in the down arm if you're in the mood.

Another one to fall bay the wayside. I do it if I feel the need. I should probably do it...

Dips Triceps mainly 15 reps

Find a corner countertop (like in the kitchen) so that the corner part points away from ya, not towards ya -- where two counters meet.

With one hand on either counter, lift yourself off the floor, bending your knees at a 90 degree angle to get those pesky feet out of the way.

Lower yourself so that your elbows are at a 90 degree angle and then straighten your arms to their original position.

Do your dips remembering that form is everything, breathing as you push yourself upwards, dipping low so your elbows make a 90 degree angle.

Added in May 2001.

Decline Push-ups Chest (upper) 20 reps

Assume a push-up position, but with your feet on an elevated surface (I prefer an upper bunk, but a chair will work, but to a lesser degree).

Do your push-ups remembering that form is everything, breathing as you push yourself upwards, clenching your pects at the top.

Seated Dips Triceps 20 reps

Put two hard chairs facing each other at a distance so that your butt is just on one and your feet are just on the other. Put your hands behind you right next to your hips, fingers facing forward, and lift yourself up.

Lower yourself nearly to the floor to get a good chest and back stretch.

Push yourself back up so that your arms are straight.

Remember to breathe as you raise yourself back up, and clench your triceps at the top.

If it's too easy then put some weight in your lap.

Good Morning Back 15 reps

Assume a standing position with feet at shoulder width and arms straight out at all times as though you were holding a broom handle across your shoulders. Bend only at the waist, keeping your legs straight and your back slightly arched.

Bend and touch your right toe with your left hand (your right hand should be up in the air).

Straighten.

Bend straight forward providing a good stretch for the backs of your legs, keeping your arms straight out at your shoulders. This is not a "toe-touch" exercise.

Straighten.

Bend and touch your left toe with your right hand (your left hand should be up in the air).

Straighten.

Bend straight forward again.

Straighten.

This exercise tones and increases mobility. I dislike this one the most at the time of this writing.

Arm Raises (side) Shoulders, Upper Back 20/arm

Stand with the best possible posture that you can muster: chest out, back arched, head up, arms down at your sides, palms inward, just like you were in the army.

Raise both arms straight out to your sides, keeping your elbows mostly straight (a slight bend is permitted), to a level equal with your shoulders, palms down.

Lower your arms.

If you have two equal weights of suitable heft (boots...), hold them in either hand for this exercise. If weights are used then reps can be lowered, but never less than 8 should be done. If done properly you'll have a fine imitation of a large flightless bird with aspirations.

Arm Raises (front) Shoulders, Upper Back 20/arm

Stand with the best possible posture that you can muster: chest out, back arched, head up, arms down at your sides, palms facing back, almost like you were in the army, only different ;o)

Raise one arms straight out in front of you, keeping your elbow mostly straight (a slight bend is permitted), to a level equal with your shoulder, palm down.

Lower that arm as you raise the other.

If you have two equal weights of suitable heft (boots...), hold them in either hand for this exercise. If weights are used then reps can be lowered, but never less than 8 should be done. You'll know you've done this one properly as you're being chased by frantic villagers with rakes and torches back up to the castle.

Arm Raises (back) Upper back 20

Stand bent over, feet together, knees slightly bent, arms nearly straight, hands almost touching in front of you -- like a skier trying to touch his front boot binding.

Raise your hands out to your sides, palms down, clenching your upper back muscles as you reach the top.

Lower your hands in a smooth fluid motion.

If you have two equal weights of suitable heft (boots...), hold them in either hand for this exercise. If weights are used then reps can be lowered, but never less than 8 should be done.

Added on or around 10 September 2000 (slacker me).

Finger-Touches Stomach (lower) and back 15 reps

Lay flat on the floor with your arms straight out above your head.

Now, keeping your knees straight, lift your feet up and touch your toes to your fingertips. (An interesting side-effect is a tightness in your upper back for about the first week -- you're working these muscles at the end of the motion when you stop your feet at your fingertips. Cool ;o)

Lower your legs back down 'til they are about 1 inch from the floor.

Form is everything: Keep your legs straight!

Added around March 2001 in leiu of the first 15 Leg Lifts.

Leg Lifts Stomach (lower) 10 reps

These must be done immediately following the Finger-Touches.

Lay flat on the floor with your arms straight out above your head.

Now lift your feet up to just above your hips, making your legs straight vertical (ideally you'll get a hamstring stretch out of this).

Form is everything: Keep your legs straight!

Added the Finger-Touches around March 2001 instead of all 25 being Leg Lifts.

Crunches Stomach (upper) 40 reps

These must be done immediately following the Leg Lifts.

Lay on the floor on your back, raising your legs, bending at the knees, so that you're in a chair-sitting position (but still laying on your back). For a better burn move your knees away a bit, like you're reclining slightly instead of in a straight-backed chair -- just trying to help ;o)

Touch the back of your head with your fingertips, just behind the ears, elbows flat out.

Lift your head and shoulders straight off the floor towards the ceiling, keeping your elbows straight out and not pulling on your neck or head with your hands.

Lower your head and shoulders back to the floor trying to avoid cranial damage.

Form is everything: Raise your head straight up towards the ceiling, lifting your shoulders off the floor. DO NOT PULL ON YOUR HEAD!!

Back Bends Stomach 15 reps

Assume a standing position with your feet together, arms crossed with your hands on either shoulder.

Bend back and to the right so that you can see your left heel.

Straighten.

Bend straight back as far as is comfortable.

Straighten.

Bend back and to the left so that you can see your right heel.

Straighten.

Bend straight back as far as is comfortable.

Straighten.

Form is everything: All bending should be done only at the waist. This exercise tones and increases mobility.

One-legged Deep Knee Bends Legs 15+/leg

Balance on one leg on a hard kitchen chair (or other hard surface with about that much height, a stair works but is a bit too low for me), dangling the other leg off the edge.

Bend at the knee.

Straighten.

Form is everything: Keep the dangling leg straight at all times. Don't touch anything with your hands for balance -- flailing is permitted but frowned upon.

For fun, every time you have to grab something to regain your balance, add one rep to the exercise.

Dropped in March 2001 when I switched to Lunges, I was wearing a full backpack at the time. This is still a great exercise and I will periodically do it instead of the Lunges.

Lunges Legs 20/leg

Stand with your feet together (this is the easy part).

Step forward a normal pace and dip down so that the knee of your back leg barely touches the floor. Your forward knee should be bent at a 90 degree angle. (If it's not a right angle it's a wrong angle!)

Step back to a standing position with your feet together.

Now do the same thing, switching legs.

There is nothing fun about this exercise. I wear a full backpack because my paper cuts have all healed and I can't find a sharp stick to poke my eye with.

Form is everything: The forward knee shoud be at a 90 degree angle, the back knee should barely touch the floor -- if the neighbors below are complaining then you're doing it wrong!

Added in March 2001 when I dropped One-legged Deep Knee Bends. (Uggh, hurt more, must be better!)

Mule Kicks Ass 20/leg

Get down on all fours.

Bring one knee up to your chest and hold for a fraction of a second (no swinging of the leg).

Extend your leg as far above your head as you can, squeezing that nasty butt-cheek and holding for a fraction of a second (I said, no swinging!).

The last 5 should burn. Wear boots if you have to!

Added on or around 25 August 2000, and then dropped around mid-September 2000. It's an embarassing one to do, I highly recommend it.

Incline Push-ups Chest (lower) 20 reps

From a standing position, lean against a counter top or sink or something so that when your chest touches the surface you are leaning at about a 45 degree angle (that's pretty steep).

Bend your arms such that your chest nearly touches the surface, stretching your lower chest muscles.

Straighten your arms to return yourself to a (nearly) standing position.

Do your push-ups remembering that form is everything, breathing as you push yourself upwards, clenching your pects at the top.

I don't do these, but should. You should too. It will define the lower edge of your pects.

Arm Raises (hard) Shoulders, Upper Back 15

Stand with the best possible posture that you can muster holding a full backpack or something heavy in your hands in front of you (hands together).

Raise the weight to eye level, arms straight out. Screaming is permitted but frowned upon by your fellow hostellers.

Lower the weight back to its starting position. Repeat ;o)

Form is everything: No swinging of your upper body, keep your arms slightly bent, and remember to breath on the way up.

Added March 2001.

Arm Curls Biceps 15/arm

Stand with excellent posture, arms down, holding something heavy in one hand (I use a full backpack, adding anything small and heavy that I can find).

Raise the hand with the weight up so that it is level with the ebow.

Lower the hand with the weight.

Form is everything: No swinging of the weight or your upper body, and remember to breathe out as you raise the weight.

Standing Rows Shoulders, Upper Back 15

Stand with the best possible posture that you can muster holding something really heavy in your hands in front of you (hands together).

Raise the weight so that your thumbs barely touch your chin.

Lower the weight back to its starting position. Repeat.

Form is everything: No swinging of your upper body, keep your elbows out to the side, and remember to breathe on the way up.

Added May 2001 because I didn't have anything heavy enough whilst travelling -- you may be able to find something.

Tricep Extensions Triceps 15/arm

Stand with excellent posture, one arm straight up, holding something heavy in the raised hand (I use a full backpack, adding anything small and heavy that I can find). Use the free hand to support the elbow of the raised arm.

Lower the hand with the weight so that it is level with the ebow.

Raise the hand with the weight.

Form is everything: Remember to breathe out as you raise the weight, and try not to bash yourself in the head too often if you are using a small backpack for weight :o(

Push-ups Chest 20 reps

Regular ol' standard push-ups. A slight incline is good here (like one step or something) since I'm not doing the incline push-ups ;o)

Do your push-ups remembering that form is everything, breathing as you push yourself upwards, clenching your pects at the top.

Name	Focus	Reps	Description
Back Stretches	Back	at least one	With your back to a wall, place both hands on the wall as high up as possible (around shoulder level and shoulder width). Keeping your back parallel with the wall, bend at the knees until you feel a really good stretch going on in your back. Hold until you feel that your back is stretched well. Do it again if you like. I've pretty much dropped this unless I wake up in pain (it happens). I find that my back bends and finger touches do the trick on a day to day basis.
Side Stretches	Sides	15/side	Put one arm straight up and the other arm straight down. Lower the hand of your down arm to your knee, bending only at the waist, reaching with your up arm over and across your head. Return to standing. You can hold a weight in the down arm if you're in the mood. Another one to fall bay the wayside. I do it if I feel the need. I should probably do it...
Dips	Triceps mainly	15 reps	Find a corner countertop (like in the kitchen) so that the corner part points away from ya, not towards ya -- where two counters meet. With one hand on either counter, lift yourself off the floor, bending your knees at a 90 degree angle to get those pesky feet out of the way. Lower yourself so that your elbows are at a 90 degree angle and then straighten your arms to their original position. Do your dips remembering that form is everything, breathing as you push yourself upwards, dipping low so your elbows make a 90 degree angle. Added in May 2001.
Decline Push-ups	Chest (upper)	20 reps	Assume a push-up position, but with your feet on an elevated surface (I prefer an upper bunk, but a chair will work, but to a lesser degree). Do your push-ups remembering that form is everything, breathing as you push yourself upwards, clenching your pects at the top.
Seated Dips	Triceps	20 reps	Put two hard chairs facing each other at a distance so that your butt is just on one and your feet are just on the other. Put your hands behind you right next to your hips, fingers facing forward, and lift yourself up. Lower yourself nearly to the floor to get a good chest and back stretch. Push yourself back up so that your arms are straight. Remember to breathe as you raise yourself back up, and clench your triceps at the top. If it's too easy then put some weight in your lap.
Good Morning	Back	15 reps	Assume a standing position with feet at shoulder width and arms straight out at all times as though you were holding a broom handle across your shoulders. Bend only at the waist, keeping your legs straight and your back slightly arched. Bend and touch your right toe with your left hand (your right hand should be up in the air). Straighten. Bend straight forward providing a good stretch for the backs of your legs, keeping your arms straight out at your shoulders. This is not a "toe-touch" exercise. Straighten. Bend and touch your left toe with your right hand (your left hand should be up in the air). Straighten. Bend straight forward again. Straighten. This exercise tones and increases mobility. I dislike this one the most at the time of this writing.
Arm Raises (side)	Shoulders, Upper Back	20/arm	Stand with the best possible posture that you can muster: chest out, back arched, head up, arms down at your sides, palms inward, just like you were in the army. Raise both arms straight out to your sides, keeping your elbows mostly straight (a slight bend is permitted), to a level equal with your shoulders, palms down. Lower your arms. If you have two equal weights of suitable heft (boots...), hold them in either hand for this exercise. If weights are used then reps can be lowered, but never less than 8 should be done. If done properly you'll have a fine imitation of a large flightless bird with aspirations.
Arm Raises (front)	Shoulders, Upper Back	20/arm	Stand with the best possible posture that you can muster: chest out, back arched, head up, arms down at your sides, palms facing back, almost like you were in the army, only different ;o) Raise one arms straight out in front of you, keeping your elbow mostly straight (a slight bend is permitted), to a level equal with your shoulder, palm down. Lower that arm as you raise the other. If you have two equal weights of suitable heft (boots...), hold them in either hand for this exercise. If weights are used then reps can be lowered, but never less than 8 should be done. You'll know you've done this one properly as you're being chased by frantic villagers with rakes and torches back up to the castle.
Arm Raises (back)	Upper back	20	Stand bent over, feet together, knees slightly bent, arms nearly straight, hands almost touching in front of you -- like a skier trying to touch his front boot binding. Raise your hands out to your sides, palms down, clenching your upper back muscles as you reach the top. Lower your hands in a smooth fluid motion. If you have two equal weights of suitable heft (boots...), hold them in either hand for this exercise. If weights are used then reps can be lowered, but never less than 8 should be done. Added on or around 10 September 2000 (slacker me).
Finger-Touches	Stomach (lower) and back	15 reps	Lay flat on the floor with your arms straight out above your head. Now, keeping your knees straight, lift your feet up and touch your toes to your fingertips. (An interesting side-effect is a tightness in your upper back for about the first week -- you're working these muscles at the end of the motion when you stop your feet at your fingertips. Cool ;o) Lower your legs back down 'til they are about 1 inch from the floor. Form is everything: Keep your legs straight! Added around March 2001 in leiu of the first 15 Leg Lifts.
Leg Lifts	Stomach (lower)	10 reps	These must be done immediately following the Finger-Touches. Lay flat on the floor with your arms straight out above your head. Now lift your feet up to just above your hips, making your legs straight vertical (ideally you'll get a hamstring stretch out of this). Form is everything: Keep your legs straight! Added the Finger-Touches around March 2001 instead of all 25 being Leg Lifts.
Crunches	Stomach (upper)	40 reps	These must be done immediately following the Leg Lifts. Lay on the floor on your back, raising your legs, bending at the knees, so that you're in a chair-sitting position (but still laying on your back). For a better burn move your knees away a bit, like you're reclining slightly instead of in a straight-backed chair -- just trying to help ;o) Touch the back of your head with your fingertips, just behind the ears, elbows flat out. Lift your head and shoulders straight off the floor towards the ceiling, keeping your elbows straight out and not pulling on your neck or head with your hands. Lower your head and shoulders back to the floor trying to avoid cranial damage. Form is everything: Raise your head straight up towards the ceiling, lifting your shoulders off the floor. DO NOT PULL ON YOUR HEAD!!
Back Bends	Stomach	15 reps	Assume a standing position with your feet together, arms crossed with your hands on either shoulder. Bend back and to the right so that you can see your left heel. Straighten. Bend straight back as far as is comfortable. Straighten. Bend back and to the left so that you can see your right heel. Straighten. Bend straight back as far as is comfortable. Straighten. Form is everything: All bending should be done only at the waist. This exercise tones and increases mobility.
One-legged Deep Knee Bends	Legs	15+/leg	Balance on one leg on a hard kitchen chair (or other hard surface with about that much height, a stair works but is a bit too low for me), dangling the other leg off the edge. Bend at the knee. Straighten. Form is everything: Keep the dangling leg straight at all times. Don't touch anything with your hands for balance -- flailing is permitted but frowned upon. For fun, every time you have to grab something to regain your balance, add one rep to the exercise. Dropped in March 2001 when I switched to Lunges, I was wearing a full backpack at the time. This is still a great exercise and I will periodically do it instead of the Lunges.
Lunges	Legs	20/leg	Stand with your feet together (this is the easy part). Step forward a normal pace and dip down so that the knee of your back leg barely touches the floor. Your forward knee should be bent at a 90 degree angle. (If it's not a right angle it's a wrong angle!) Step back to a standing position with your feet together. Now do the same thing, switching legs. There is nothing fun about this exercise. I wear a full backpack because my paper cuts have all healed and I can't find a sharp stick to poke my eye with. Form is everything: The forward knee shoud be at a 90 degree angle, the back knee should barely touch the floor -- if the neighbors below are complaining then you're doing it wrong! Added in March 2001 when I dropped One-legged Deep Knee Bends. (Uggh, hurt more, must be better!)
Mule Kicks	Ass	20/leg	Get down on all fours. Bring one knee up to your chest and hold for a fraction of a second (no swinging of the leg). Extend your leg as far above your head as you can, squeezing that nasty butt-cheek and holding for a fraction of a second (I said, no swinging!). The last 5 should burn. Wear boots if you have to! Added on or around 25 August 2000, and then dropped around mid-September 2000. It's an embarassing one to do, I highly recommend it.
Incline Push-ups	Chest (lower)	20 reps	From a standing position, lean against a counter top or sink or something so that when your chest touches the surface you are leaning at about a 45 degree angle (that's pretty steep). Bend your arms such that your chest nearly touches the surface, stretching your lower chest muscles. Straighten your arms to return yourself to a (nearly) standing position. Do your push-ups remembering that form is everything, breathing as you push yourself upwards, clenching your pects at the top. I don't do these, but should. You should too. It will define the lower edge of your pects.
Arm Raises (hard)	Shoulders, Upper Back	15	Stand with the best possible posture that you can muster holding a full backpack or something heavy in your hands in front of you (hands together). Raise the weight to eye level, arms straight out. Screaming is permitted but frowned upon by your fellow hostellers. Lower the weight back to its starting position. Repeat ;o) Form is everything: No swinging of your upper body, keep your arms slightly bent, and remember to breath on the way up. Added March 2001.
Arm Curls	Biceps	15/arm	Stand with excellent posture, arms down, holding something heavy in one hand (I use a full backpack, adding anything small and heavy that I can find). Raise the hand with the weight up so that it is level with the ebow. Lower the hand with the weight. Form is everything: No swinging of the weight or your upper body, and remember to breathe out as you raise the weight.
Standing Rows	Shoulders, Upper Back	15	Stand with the best possible posture that you can muster holding something really heavy in your hands in front of you (hands together). Raise the weight so that your thumbs barely touch your chin. Lower the weight back to its starting position. Repeat. Form is everything: No swinging of your upper body, keep your elbows out to the side, and remember to breathe on the way up. Added May 2001 because I didn't have anything heavy enough whilst travelling -- you may be able to find something.
Tricep Extensions	Triceps	15/arm	Stand with excellent posture, one arm straight up, holding something heavy in the raised hand (I use a full backpack, adding anything small and heavy that I can find). Use the free hand to support the elbow of the raised arm. Lower the hand with the weight so that it is level with the ebow. Raise the hand with the weight. Form is everything: Remember to breathe out as you raise the weight, and try not to bash yourself in the head too often if you are using a small backpack for weight :o(
Push-ups	Chest	20 reps	Regular ol' standard push-ups. A slight incline is good here (like one step or something) since I'm not doing the incline push-ups ;o) Do your push-ups remembering that form is everything, breathing as you push yourself upwards, clenching your pects at the top.