Even for the most dedicated lifters, life sometimes gets in the way, and they are unable to get to the gym or need to skip a training session, even for weeks on end. Some new project came up at work so you were forced to work overtime or you had an unexpected trip come up, anything can happen. It can be really frustrating. But what separates pros from beginners is that pros don’t despair and make the most of the situation. They know that just because they don’t have access to a gym, it doesn’t mean that they can’t find other ways to exercise.
Quite the opposite actually. You can exercise almost any body part to a certain intensity in any place you feel comfortable, like your home, workplace or perhaps hotel room and even though there’s no substitute for the intensity loaded barbells and dumbbells can provide, at least you can stop the breakdown of muscle tissue and maintain your current muscle mass until you find yourself a proper place to train.
The routine described in this article is exactly for these kinds of emergencies. It doesn’t take more than 30 minutes to complete it, but it will target each muscle group effectively.
Who hasn’t done at least one push-up in their life? Or at least tried to ? It’s the quintessential exercise and a great way to determine strength levels. It primarily targets the pecs, shoulders, and triceps. Even though the majority of people know what it is, the fact is that it’s only a small number of people that can perform them properly.
Push-ups are supposed to be done in a controlled manner, not as a way to show off. The number of reps you can, whether it’s 20, 40 or even a 100 isn’t that important. What’s more important is that you really feel your muscles working while you go up and down in a controlled fashion. Also, doing them with a slow tempo is the best way to properly do push-ups.
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2. Dips between two chairs
Dips, like push-ups, are another great exercise which primarily works the same muscles as push-ups, while additionally hitting the lats. What you need to do these dips are two sturdy chairs. Place the chairs back-to-back, at a shoulder-width. Put the hands on the backs of the chairs and start pushing up, all the while being focused on not leaning too forward and losing balance.
If need be, you can support yourself by touching the floor with your feet and use the legs for a slight drive upwards. If not, keep the knees bent and the feet connected. It’s important to stress that you should use caution with this exercise and be careful not to lose balance and hurt yourself.
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3. Rows between chairs
This movement is excellent for targeting multiple back muscle groups, especially lats, and to a lesser degree the traps and the biceps. Find a broomstick or any solid stick of any kind and place it on the backs of two chairs that are 25” apart. Lie on the back between the two chairs and grab the stick with both hands exactly where the stick touches the chairs.
Keep the body rigid and straight, put the heels on the floor, and start pulling up until the chin passes the stick. The movement resembles a pull-up done at an angle.
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