fitness in a backpack?

conor rowan

hey all

im going backpacking for a month in a week and wouldnt mind keeping up my fitness (and perhaps developing a lump or 2 on the arms or so as it ends with a week on the beach)

bearing in mind ill be living in hostels and cheap hotels with no equipment and limited space i was thinking of a routine combining skipping, press ups,sit ups and squats. ideally around 40 mins session.

any thoughts or suggestions?
cheers
conor

cowzerp

Fitness forum conor..

Hail 2 Da Chimp

Skipping rope -> the most underrated piece of fitness equipment!

spiral

Handstands against a wall , handstand pushups, elevated pushups, hindu pushups, dive bombers:D

conor rowan

cowzerp wrote: »

Fitness forum conor..

d'oh. reposting as we speak..:o

conor rowan

spiral wrote: »

hindu pushups, dive bombers:D

what are these?

Dragan

spiral wrote: »

Handstands against a wall , handstand pushups, elevated pushups, hindu pushups, dive bombers:D

All this makes perfect sense if you would like a few severly messed up shoulders.

Pull work as well people.

Look after your shoulder health.

Roper

Bodyweight push work isn't going to have a severe effect on your shoulders in just a month if you're just trying to stay trim. anyway, I've yet to meet a man with messed up shoulders who has got them by doing too many push ups, not enough pull ups. Everyone I know with shoulder problems has them through benching big numbers and neglecting back work.

You might find some interesting places to run if you pack some trainers? And if you're near the beaches you can always do some swimming.

cletus

Dragan wrote: »

All this makes perfect sense if you would like a few severly messed up shoulders.

Pull work as well people.

Look after your shoulder health.

pull ups/chin ups are not shoulder exercises, they use lats and biceps, but not necessarily in that order, depends on grip width prime mover etc

re. inverted press ups, probably could be considered contra-indicated for the general population, depends mostly on Conor's level of fitness as to whether he should include them. Perhaps start with elevated/plyometric press-ups and continue from there

spiral

Dive bombers

http://www.trainforstrength.com/ex-1.shtml


Dragan in terms of BW exercises without a pullup bar what kind of pull work would you do ?

Pullups off a door or maybe rows off a door handle

conor rowan

thanks for the responses lads.

im in pretty good shape but my excercise the last year has been only been cycling. i used to do inverted press ups when i was training at rugby so i should be able to get back into them.
gonna start off with standard press ups and build up the routine from there into more demanding excercises. also gonna do some back raises as well to have some backwork

those dive bombers look pretty hard/tricky!

edges

Pushing Actions: There are too many push up variations to list here, but the ones already suggested are sound, try a few while wearing the backpack too. And don't forget 1 arm pushups.

Pulling actions: Pull ups can be done almost anywhere, just don't be afraid to improvise. Doors and door frames are good, as are trees or anything you can dangle from even it's just by your finger tips. In hostels the bunks are usually close enough to hang under one with your feet on the other one for inverted rows.

Legs: Squat/lunge/pistol (put them into youtube you'll get plenty of vids) done with bodyweight or hold your bag in front / on the back /over head for extra challenge.

Add in planks and bridges for core, skipping/burpees/running (especially on the beach) for cardio.

With a little imagination you will be able to work out circuits to suit whatever space/environment you find your self in. If you look up playground workouts on youtube you get some fun workouts. You could also invest in some TNT cables.

Have fun on your travels

all the best

Dave
www.wg-fit.com

conor rowan

thanks for all that lads. def some good ideas in there. got more of a reponse on this forum than on the fitness one.
thanks again, and hope everyones making the msot of their summer
conor