I've already posted my weekly workout schedule here, and I usually follow it pretty closely. Sometimes though, I'm going to be somewhere other than my home during the week... since my dumbbells are at home, it's kinda hard to lift them when I'm away.
If I can, or if I remember to, I'll shift around my schedule, thereby planning my cardio day for the day I'll be gone. Cardio can be done anywhere - I'll usually check out HIIT's Instagram feed for a quick but deadly Hiit routine. This Dexter workout is one of my favorites and really gets me pumped and ready to go.
Sometimes though, I forget to switch things around, or I just can't for one reason or another. (Like, for example, when I go on 3 day field trips with my students.)
In cases such as these, I could just not exercise, but I could also exercise with the tools I always have with me: my body.
Body weight exercises are amazing in that you don't need anything except your body to do most of them, and the others only require simple objects like a park bench (or a dormitory bed). Also, you can make them as simple or as hard as you want, and you can truly go at your own pace.
For days when I want to get a body weight workout in, I'll just go to one of these websites for ideas. If I want to do a total body workout, I'll pick a move from each category. If I'm just focusing on upper or lower body, I'll choose accordingly. I usually finish off my set with a total body exercise, just because.
- The Periodic Table of Body Weight Exercises
- 50 Body Weight Exercises You Can Do Anywhere
- 101 Body Weight Exercises You Can Do Anywhere (with demos)
- A Complete List of Body Weight Exercises
There are many other sites out there, these are just my top four picks. :)
And, as a bonus, here are three examples of body weight workouts I do when I'm away from home.
Disclaimer: I am far from being a professional, I am simply sharing what works for me in the hopes that it may help someone else achieve their goals. If you have a suggestion/correction, please feel free to let me know in the comments below. And, like with any workout plan, listen to your body! Go slow and do what feels right (but don't forget to push yourself a bit!).