Lie face down, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position. Muscles worked: quads, glutes, hamstrings This is probably one of the best leg workouts you are going to get without a gym and luckily its pretty straightforward. Muscles worked: quads If you are anywhere near a wall then you have all you need to destroy your quadriceps with this intense exercise. Muscles worked: lats, traps, biceps, rhomboids, deltoids Depending on your grip (overhand, underhand, spread) you are essentially working out your entire back. Muscles worked: quads, calves, hamstrings This is a dynamic exercise that only requires an elevated surface.
Muscles worked: lower back Starting in the prone position (above left) pull your head and upper back off the ground. Muscles worked: triceps This is the only exercise on our list that is designed to deliberately target the triceps. Muscles worked: abs, glutes, hamstrings If one foot is too hard, use two feet, but whatever you do, make sure that you include this exercise in your gymless workout. Muscles worked: abs Here we have yet another group of exercises designed to target your abs. Muscles worked: all of them (almost) While this is primarily a cardiovascular workout, it works a number of muscles in the process.
Muscles worked: heart, lower body Finding a good spot to run while you are on the road is not easy. Muscles worked: traps Your traps (neck muscles) are one of the hardest parts of your body to target without having some sort of weight in your hands.
Most gyms have some type of back extension equipment, be it a Roman chair, incline bench, or a larger machine with attached weight stack. STARTING POSITION: Lie face down on a hyper extension bench (on a Roman chair) with your upper thighs and lower hips on the support pad.
This exercise mainly develops the group of paraspinal erectors of the spine (iliocostales, longissimus thoracis, spinalis thoracis, splenius, and semispinalis capitis) and quadratus lumborum and, to a lesser degree, the gluteus maximus and the hamstrings except for the short head of the biceps femoris.
To increase the intensity, sustain the horizontal position of the torso at the end of the extension for a few seconds. Performing the torso extension with a bar on the shoulders stabilizes the upper back, which focuses the effort on the lower part of the erector spinae muscles. The back extension machine allows you to focus on the lumbosacral mass of the spinal muscles (Torso Extensions at a Machine). To increase the intensity, perform the exercise while holding a weight to the chest or behind the neck.
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Please note that the materials contained on this Website do not replace any specific medical advice, diagnosis or treatments recommended by a doctor or any other professional. Running is a repetitive, high-impact movement that can place significant stress on the lower back. While lower back pain can be very common, training the core which includes the abdominal and lower back muscles, can help reduce and prevent lower back pain. One of the most effective exercises to strengthen your lower back muscles are back extensions, which can be done without any weights or special equipment. 1) Begin lying facedown flat on the floor with your legs extended and arms at your side with palms facing up. 3) Keep your arms still, and the motion controlled to ensure you’re not compromising your form or put addition strain on your lower back. Exercising your lower back will strengthen your core, improve your balance and help keep you running injury-free.
Often done in the military, this exercise requires you to start in a piked position (above far right). The risk is worth it though, as this dynamic exercise works everything from your shoulders to your quads. All you have to do is take a large step with one foot and bend your knee to a 90 degree angle (as in the image above).
You don’t need much space to do it but if you can find a slight ledge, as in the image above, it will allow you to have a greater range of motion. Hold it for a second as you focus on contracting your back muscles and then lower yourself back down. All you have to do is find an elevated surface to rest your feet on and then proceed with pushups as normal. If you failed to find that perfect elevated surface for your box jumps (#16) fear not, jump squats to the rescue.
The reason we include so many is because they are extremely effective and work numerous muscles groups. In order to maximize the effect, if you can find a surface to raise your legs off the ground, the intensity of the workout is compounded. Although normal crunches are super effective by themselves, there are numerous variations that you can try in order to hit your oblique abdominals as well (bicycle crunches above). It can be a bit hard to describe, but in order to start this exercise you need to assume a pushup position (above left). Whether this is a good or bad exercise for you depends on how you do the exercise and the status of your back. Continue as far as possible without rounding your back or raising your thighs from the support pad (keeping your back naturally arched, lower your upper body as far as you comfortably can).

Supporting the pelvis on the bench, so that the axis is displaced to the back of the body, focuses the movement completely at the lumbosacral level but less intensely given the range of motion and the greater power of the lever arm.
Start in a prone position on the floor with feet touching the ground and fingers behind the ears.
Keeping feet on the ground, raise the chest off of the floor keeping head in neutral alignment. Cycle through this several times and you should feel a pretty good workout, especially in your lower back. The advantage of these is that they specifically target your upper chest, and depending on the degree of incline, your shoulders as well. With your hands behind your head proceed with a regular squat and once you reach your lowest point explode upwards, jumping of the ground.
Spiderman pushups involve you emulating the superhero’s wall climbing movements as you are doing pushups on the ground. Probably the easiest thing you can do is stuff your suitcase and use that as a stand-in dumbbell. If you have current back pain or a recent injury, skip the back extension exercises until you’re healed.
Because the axis of flexion passes through the coxofemoral joints, the pubic bone should not rest on the support pad. Right before your nose hits the floor flatten yourself out as if you are trying to slide under a bar and keeping your hips low to the ground drive your head upwards until you are looking straight ahead.
Basically, every time you lower yourself, one of your knees will come up and tap your elbow. Also, put a pillow between your hands just in case you come down and find yourself unable to push back up. We’ve tried to include a couple for each part of the body but understand that this list is by no means exhaustive.
Rows are a very effective back exercise and this is probably the closest you’ll get to doing them on the road. Return to the start position by contracting your back and abdominal muscles until your body is once again straight.

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