Posts Tagged With: elastic band

Work out and rest up in Asian airports

I haven’t been posting much on the specific topic of fitness from a backpack, so I thought I’d share a quick workout that not only gives the body some activity, but helps pass the time during long layovers.

Step one: Search the airport for an open area with minimal people (for their safety and yours) with different heights to work off of. Ex: chairs, stools, curbs, poles, planters, etc.

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Da Nang, Vietnam (waiting for my flight to Ho Chi Minh)

I scored on this one as I found a huge stair case, bonus! What’s this at the bottom? An empty gate with several seats, double bonus!

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Since the workouts themselves weren’t going to be the most intense, I used the staircase for an interval style of training. A set of chair reps followed by a sprint up the stairs followed by a “break” walking back down the steps.

20 lunges per leg…

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Then sprint up!

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20 push-ups… Sprint!

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40 dips… Sprint!

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100 Flutter kicks… Sprint!

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Repeat 3x’s (or until they announce “final call” for your flight, then you finish with a sprint to the gate while searching your carry-on bag for your boarding pass and trying not to loose your flips). I made it.

Ho Chi Minh, Vietnam (waiting for my flight to Bangkok)

I didn’t find a wicked stair case or an empty terminal, but I did come across a bare wall standing next to a step. Success!

Calve raises

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Wall sit

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Silly pose for fun

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Leg raises

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Handstand, why not?

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I looked over at this bench for a cool down and also spotted a hip height bar… Score!

Tuck-ups (or crunches) and a side plank

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I always carry an elastic band with me (feel free to laugh here) and this bar made for a perfect base so I could due some bicep curls!

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Now stretch it all out…

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4 airports, 3 workouts, 2 flights down and one to go. Time for sleep before my final flight to Chiang Mai… this evenings bed is a window seal of the Bangkok airport. Good night!

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Categories: Accommodations, Fitness, Travel talk, Uncategorized | Tags: , , , , , , , , , | 2 Comments

Knock knock… Another workout!

I’m here in El Salvador and craving a different kind of workout besides the good ol hiking and walking. I look over in our room and see this… A gym!

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With the elevated step up and the open ceiling, it gives great opportunity to stimulate a variety of muscles. Let’s play!

Starting with some of my favorites is the range of pull ups.

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A little shoulder action by trying to force the top of your hands through the sides of the door panel. Hold for one minute and when you think you can’t do it any longer, hold for 10 more seconds. Finally when your muscles start to quiver, push for 5 more seconds!

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A few dips

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The step was great for a few variations on the classic push up. First by elevating the feet, then creating an uneven ground for the hands to press from. Both of these little changes trigger different muscles.

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I bring in the elastic band to play with since it’s rare I have a sturdy over hang to pull from.

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More band work using the door handle as a base.

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Friendly reminder to use commonsense and check the lock before closing the door. This will prevent our super hero Walter from having to come to the rescue… I guess this is my mid workout rest!

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Finishing up with a couple lower body drills.

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A way to get more resistance with the calf raise is to apply pressure above you (acting like an extra weight).

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I think my next “workout” should be a little dancing at the local disco tech…

Categories: Fitness | Tags: , , , | 1 Comment

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