Structured strength training with additional weights in a well-equipped fitness studio makes sense at any age - as long as it is targeted and individually tailored. But what do you do if you travel a lot for work, can't find a babysitter or only have 30 minutes? There is always a way to get some quick exercise from home, while traveling or in the office during your lunch break. In the long term, however, structured strength training guided by a competent coach should take place. This is the only way to achieve sustainable and constant progress.
Training options without a gym for at home or on vacation
As in the first article on the topic Strength training explains, for various reasons it makes the most sense to have individual training plans drawn up by a competent coach in a fitness studio. However, if you have to temporarily do without the gym equipment at home or on the go on a business trip or on vacation, we would like to present two different workouts that work without a lot of equipment. However, the following should be noted:
! The execution of the movement is crucial: Before the workout is completed in one go, the individual exercises should be learned in peace.
! If an exercise causes pain, there will either be a structural imbalance, incorrect execution, or a lack of mobility. In any case, you should contact a specialist.
Workout 1 – Easy home workout – little equipment required – suitable for at home or when traveling
A mini loop band is used for the workout needed and if necessary a mat. Depending on the room, the band is sufficient and shoes do not necessarily have to be worn. In a hotel room with clean carpet, this works pretty well.
A1 – A4 are all consecutive. Depending on your current fitness level, 4-5 rounds of the sequence are completed. After A1, A2 and A2 there is only a 30 second break. Between A4 and A1, i.e. from one lap to the next, there is a 60 second break. The pace of execution is fast but controlled.
A1 15 WH deep squat optional HE 30s break
A2 Plank Hold 45 sec 30s rest
A3 Reverse Lunges 24 reps total 30s rest
A4 15 folding knife, optional legs bend 60s break
B1 and B2 are done alternately, 3-4 rounds depending on your current fitness level. There is always a 45 second break between the two exercises. Here the eccentric movement should be a little slower than the concentric in order to better target the respective muscle.
B1 15 WH Trap 3 Raise to floor 45s rest
B2 15 WH Hip Hinge with Band 45s break
Workout 2 – Advanced Home Workout – Basic equipment required
Dumbbells are used for the workout and a pull-up bar or something similar that fulfills their function is required. The intensity is higher, especially in the A series, than in the first workout. You should already have training experience and a certain strength base for the unit.
A1 and A2 are done alternately. There is no pause from A1 to A2, but there is a 120 second pause after A2. If the number of repetitions of pull-ups is not yet possible, there is an easier variation. The push-up could also be done as a variation from the knees. 5 rounds are completed. The pace should be well controlled so that the concentric movement, i.e. pulling and pushing, is significantly faster than the eccentric one.
A1 4-6 WH pull-up or variation: release for 30 seconds, rest for 10 seconds
A2 12-15 rep push-ups 120s rest
B1 and B2 are done alternately. There is always a 60 second break between the two exercises. 3-4 rounds should be done. Here too, the eccentric movement should be carried out slower than the concentric one.
B1 KH Split Squat 10-12 60s rest
B2 KH Romanian Deadlift 12-15 60s break
C1 and C2 also take place alternately, but with breaks of 45 seconds each. At C1, lowering the legs should be slower and pulling them up quickly. C1 is performed at a fast pace throughout.
C1 8-12 WH Hanging knee to chest 45s break
C2 20-30 WH Mountain climbers 45s break
Ladies workout with mini band
A1 20 WH Abduction Mini Band
A2 20 WH Hip Thrust Mini Band
A3 20 WH Glute Bridge with Mini Band
A4 20 WH Pulse Squat with Mini Band
B1 Plank Body Saw 20-30 WH
B2 Reverse Crunch 15-20Wh
