Question: I travel for my job. Do you have recommendations for exercises that don’t require weights? — Lloyd G.
Coach Fred Matheny Replies: It’s hard to beat good ol’ pushups for conditioning the arms/shoulders/chest. In addition, do core work like planks and/or yoga. Both are great and require no equipment.
Chair dips are a good complement to pushups. Sit on a chair and slide your butt forward, but keep your hands on the seat. Your legs should be straight in front with your heels on the floor. Keep your back straight. Bend at the waist, lower your butt towards the floor and push back up.
For pulling exercises, use your bike for upright rows if you have it on the trip. Hold the top tube like a barbell. Portable chinning bars are available at many sporting good stores. They fit into a door frame.
While at the store, check for a rubber-band exercise set that’s easy to tuck into your luggage. It’ll have instructions showing a number of exercises. Ned Overend is one top rider who vouches for the effectiveness.
For legs, you can do body-weight squats, one-leg squats, lunges and step-ups onto a sturdy chair.
Use your imagination and there are many ways to exercise in a hotel room!