While traveling, you will likely have chairs available to you. Whether they’re the folding variety or not, these exercises will help keep your upper body strong and loose. If you’re using a folding chair on these, make sure that your chair doesn’t fold-up on you midway through a set.
- Reverse Dips– these are a great way to keep your shoulders, arms and chest strong, and there are several ways to do them to make them either more intense or easier, depending on your strength. This exercise is done by starting with your hands firmly placed on the front edge of the chair with your bottom off the chair and feet placed on the ground a few feet in front of the chair. Lower yourself down in front of the chair keeping your feet planted. Once you’ve gone as low as you can, smoothly raise yourself back up until your arms are straight. Do 8-12 repetitions for one set, in the end you will do 3-4 sets.
To increase the difficulty: Prop your feet on another chair in front of you while doing the dips
To make it easier: Put your hands on the arms of the chair and lower yourself until your bottom touches the seat then raise yourself back up.
- Chair Push-ups– This is another one to keep your arms and chest strong. You’re probably familiar with push-ups, this variation allows you to make them either more difficult or easier, depending on your strength level. Make sure that you keep your body straight during each push-up, not allowing your hips to either raise above or fall below the plane of the your body. Focus on keeping your core flexed. Do 8-12 repetitions for 3-4 sets.
To increase the difficulty: Put your feet on the seat of the chair and your hands on the ground for your push-ups.
To make it easier: Put your hands on the seat of the chair and your feet on ground.
- Chair Squats– Keeping your legs strong and fit will help you explore all the new places you’ll see on your trip. Chair Squats are an easy way to keep your legs strong. To do this, stand in front of the chair facing away with your feet roughly shoulder width apart. Extend your hands straight out in front of you and keeping your core tight and straight, squat down until your bottom just touches the seat of the chair. Then in a smooth, controlled motion, stand back up. Do 8-12 repetitions for 3-4 sets.
To make it easier: Allow yourself to fully sit down in the chair and use your hands to give yourself a little push up.
Give these a try and see if it doesn’t make you feel better and stronger.