Exercising On The Go, Digital Nomad Style

Here are some exercises for travelers that require no equipment or can be done with common hotel room furniture:

1. Squats: This exercise works the legs and glutes. Stand with your feet shoulder-width apart, toes pointing slightly outward. Bend your knees and lower your body as if you’re sitting in a chair. Straighten your legs to return to a standing position. Repeat for 10-15 reps.
2. Lunges: This exercise works the legs and glutes. Stand with your feet hip-width apart. Step forward with one leg, bending the front knee to 90 degrees and keeping the back knee off the ground. Push back up to a standing position and repeat with the other leg. Repeat for 10-15 reps.
3. Push-ups: This exercise works the chest, shoulders, and triceps. Place your hands on the edge of a desk or a sturdy piece of furniture. Walk your feet back until your body is in a straight line from head to heels. Lower your body until your chest almost touches the furniture, then push back up to the starting position. Repeat for 10-15 reps.
4. Plank: This exercise works the core. Get into a push-up position with your arms straight and your hands shoulder-width apart. Lower your body until your forearms are on the ground, elbows directly under your shoulders. Your body should form a straight line from head to heels. Hold for 30-60 seconds.
5. Wall sit: This exercise works the legs. Stand with your back against a wall and slide down until your thighs are parallel to the ground. Hold for 30-60 seconds.
6. Leg lifts: This exercise works the core and legs. Lie on your back with your hands under your buttocks. Lift your legs straight up, keeping them together and your toes pointed. Lower them back down without touching the ground, then lift them up again. Repeat for 10-15 reps.
7. Bicycle crunches: This exercise works the core. Lie on your back with your hands behind your head and your knees bent. Bring your right elbow to your left knee while straightening your right leg. Switch sides, bringing your left elbow to your right knee while straightening your left leg. Repeat for 10-15 reps.
8. Tricep dips: This exercise works the triceps. Sit on the edge of a chair or bench with your hands next to your hips. Walk your feet forward and lower your body until your elbows are at 90 degrees. Push back up to the starting position. Repeat for 10-15 reps.
9. Jumping jacks: This exercise works the entire body. Stand with your feet together and your arms at your sides. Jump your feet out to the sides and raise your arms above your head at the same time. Jump your feet back together and lower your arms to your sides. Repeat for 10-15 reps.
10. Mountain climbers: This exercise works the core and legs. Get into a push-up position with your hands shoulder-width apart. Bring your right knee towards your chest, then switch and bring your left knee towards your chest. Alternate quickly between the two knees, as if you’re running in place. Repeat for 10-15 reps.