Travel Light Exercises

1. Push-Up: Chest/Arms/Shoulders
Lie face down on the floor or mat, hands on the floor with your palms down, slightly wider than shoulder-width apart, and toes on the floor. Your back and legs should be straight. Exhale as you slowly straighten your arms and push your body away from the floor. Inhale, lowering yourself back down to the point where your chest comes within a few inches of the floor. Repeat to muscle fatigue (10 to 20 repetitions). To reduce overall intensity, perform the modified push-up instead of the classic version. Repeat to muscle fatigue (10 to 20 repetitions).
Modified Push-Up
Everything as with a regular push-up remains the same, except the knees are bent and remain on the floor throughout the movement instead of the feet.
2. Leg Raise: Abs/Core
Lie supine on a mat or padded carpet, legs straight, while you press the lower back into the floor. If necessary, place a mat or towel under the neck for support, exhale as you bring your knees to your chest. Inhale as you straighten your legs to a point where your feet are a few inches off the floor, then bring back into the chest. Keeping knees partially bent throughout the movement can reduce intensity. Repeat to muscle fatigue (20 to 30 repetitions).
3. Cable Row: Arms/Back/Shoulders
Sit on the floor, legs straight out in front of you, upper body upright and the resistance tubing wrapped around your feet (or other safe anchor). Grab onto the ends of the tubing with both hands, exhale and pull hands to your side. Inhale as you slowly return to the starting position. Motions should all be slow and deliberate. Repeat to muscle fatigue (10 to 20 repetitions).
4. Rearward Lunge: Thighs/Hips/Buttocks
Stand with feet shoulder-width apart, arms at your sides. Inhale and take a large step backward with the left foot to a point where your left knee is a few inches above the floor (or as far down as you can comfortably go) and your right knee does not extend past the toes of your right foot. Your hands remain at your sides, and look forward. Exhale and step forward with the left leg returning to the starting position. Finish all reps with the left leg before repeating with the right. To make the movement less difficult, alternate legs from rep to rep. Repeat to muscle fatigue (10 to 20 repetitions).