10 Bodyweight Training Exercises You Can Do Anywhere

By , - with Jen Mueller, Certified Personal Trainer
A few weeks ago I was reading through the message boards when I came across a post from Chris 'SparkGuy' Downie to a member who was asking about what type of strength training activities he could do without access to a gym or weight training equipment.  Chris did not let that deter him from offering some great recommendations of performing body-weight exercises--exercises such as push-ups and squats which can be done at home or when traveling when access to resistant training equipment is not at your disposal.

This gave me the idea to link examples of body-weight exercises for you to refer to as the busy holiday travel season rolls around. Hopefully you will can take this with you when traveling and access to weights or machines is not an option. 

A Good Warmup to Start Your Workout

Basic Step-Touch (Forward and Back)

Quadriceps, Hips, Shoulders, Triceps

High Knee March with Reach and Pull

Quadriceps, Glutes, Hips, Outer Thigh

Skater Squats

Obliques, Hips, Abs


Hamstrings, Glutes, Quads


Lower Back


Upper Back and Shoulders


Chest, Triceps and Shoulders

Modified Pushups


Triceps Dips with Bent Knees



Do you incorporate body-weight exercises into your usual workout routine? Would you be willing to do this workout when traveling or when you do not have access to resistance training equipment? 

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KHALIA2 9/6/2018
I always warm up before starting any exercise. Thanks, anyway! Report
great info Report
RO2BENT 8/26/2018
Love calisthenics Report
Thanks for the tips! Report
RO2BENT 7/3/2018
Some of my favorites! Report
Thanks for sharing. Report
DEE107 7/3/2018
thanks Report
DWROBERGE 6/17/2018
Great information Report
DWROBERGE 6/5/2018
fantastic Report
GGRSPARK 4/22/2018
Seem to have read on ACE somtime this month that Superman was hard on thr lower bsck. Thr others are ok movs and I do most of them while traveling. Report
thank you... Report
TWEETYKC00 3/13/2018
Great exercises, thanks. Report
PATRICIA-CR 3/9/2018
Good ones! Report
SHOAPIE 3/9/2018
Will add these. Report
MBPP50 3/9/2018
Great! Thank you Report
Thank you Report
JVANAM 3/8/2018
Don't wish it were easier. Wish you were better. - Jim Rohn ~ 3/8/18 Report
VICKICHICKI123 3/8/2018
I do some of these in pumped. Just incorporating weights while doing them. Thanks for sharing. Report
MSROZZIE 3/8/2018
Good article. Thanks! Report
Thanks Report
Love these tried and true basics. Report
SHELLLEY2 3/8/2018
I do try to incorporate strength training moves after my cardio.. one day I will work my legs and lower body the next I will do arms and upper body. It’s nice to check out new exercises... thank you for posting new ideas :) Report
JIACOLO 2/23/2018
Some easy workouts to get you moving. Report
NASFKAB 2/5/2018
yes these are quite easy even with my disabilities thank you Report
PATRICIAANN46 1/31/2018
Thank You for the exercise ideas. Report
INSIGHT62 1/23/2018
Easy moves that work for me. Thanks for the ideas. Report
To answer your question, yes, I WOULD be willing to do body weight exercises. I appreciate the list and wrote them on a refreshing green index card to slip into my purse or hang on my cork board. Thank you! Report
Very excited to see the Exercise Library! I didn't know there was such a thing on SP! I will be using this on my off days from the gym! Report
Great exercise. Report
Great exercises Report
Good information!!! Thank you! Report
Did body weight training yesterdsy and reslly liked it. Report
Some were a wee bit difficult due to being an overweight beginner. They are good ones to follow at home. Great routine. Report
Thank you for the information. Report
Good suggestions Report
I ended my gym membership because (for me) it made working out feel like a chore or another thing I had to do. I started going for walks in the park and doing Yoga at home. I also use Youtube, it's a great resource with every kind of workout. Many of these suggestions are part of my workout and I have lost 25lbs since October! Report
Thanks for the practical exercises we can do at home or while traveling. Report
I do - I find it far easier to fit it in than machine or free weight workout Report
Several of these are in my PT plan for back pain. Need to get diligent when it comes to the daily PT. Report
Thanks so much. I can do a few on breaks between classes today Report
I try to work some if these into my day. I do step taps etc while waiting for the elevator, heel raises in the thing, and wall push ups against any sink, but it can be any day, and on workout day too. You can pick and choose a variety of stretches and isometric moves that are fairly discreet, but I prefer to be alone. Report
Body weight workouts are challenging and fun. Love to do them at least once a week. Report
Yes, definitely, as I have avoided gyms all my life and have no intention of going in one now!!!! Report
Yes! Thank you for the list. Report
Great addition to add to my running days! Thanks! Report
No gym for me! Love body weight workouts! I'm an outdoor enthusiast. I combine outdoor cardio with body weight exercises. I use what I find in nature - like a fallen log for tricep dips. I've even been known to combine dog training with body weight exercises - asking my dog to lie/stay while I hop side to side over her. Report
Now there is no excuse for me not to work out! :) Report
I've only recently been able to do planks. I have back problems and would love to see some of these moves in a modified position. Report
I have a tv show that I want to watch that is premiering tonight....thinking about doing these exercises during the commercial breaks :)

These are great for when the hotel you are staying at doesn't have a gym except for the jumping one. I to am too heavy to be doing it there Report