Last Summer, I was lucky enough to go on a motorcycle trip across the Southwest of the US. It was an incredible experience for me and one I won’t forget in a hurry. I packed in so much for the 7 days that I was there however, I always set aside 20-30 minutes as often as possible to ensure I maintained my workout regimen levels.
As I mentioned in my previous post, if you can’t find an acceptable gym would highly recommend bodyweight exercises opposed to hotel gyms; they are simple, require no equipment and efficiently maintain your strength and fitness levels. If you’ve not viewed that post, make sure you do before going any further as it lays out the foundations for many bodyweight exercises.
It’s a very generalized statement to say that most men tend to have a “top heavy” focus when it comes to resistance training, however, typically this is true. For this reason, this men’s workout has a specific focus on muscles in the arms, shoulders, and chest.
Muscles Worked: Quadriceps, Hamstrings, Calves (Legs), Glutes
Coaches Comment: To make this exercise more challenging, attempt squat jumps which involves springing up from the bottom position of the squat.
Muscles Worked: Pectorals (Chest), Triceps (Arms)
Coaches Comment: Set up with the arms wider for a more chest-orientated push-up; narrower for set-up for enhanced tricep engagement.
Muscles Worked: Deltoids (Shoulders)
Coaches Comment: If you are more advanced, attempt a handstand push-up. Find a solid object to handstand against before dropping your head to the floor and driving back up.
Muscles Worked: Deltoids, Lats, Abs, Glutes, Quads, Hamstrings
Coaches Comments: As you can see from the vast number of muscles worked, this is a fantastic exercise for full body strength development. Use the side plank for a variation.
Muscles Worked: Triceps (Arms), Traps / Rhomboids (Back), Pectorals (Chest)
Coaches Comments: Superb exercise for utilizing muscles throughout the entire upper body. Set-up with a slightly wider grip for more chest engagement and narrower for arms.
It is necessary to tailor the workout to your own needs and abilities, however, a simple workout would involve 3 sets of 10-20 reps per exercise and would look something like this:
|Squats||3 x 10 – 20|
|Push-ups||3 x 10 – 20|
|Rock Press||3 x 10 – 20|
|Plank||3 x 30s-1min|
|Dips||3 x 10 – 20|
If you can incorporate this workout into your daily routine, you’ll maintain and may even build your strength and fitness levels. Give it a go!