Suggestions for a good workout when no gym is available

Question

In a few days I am heading off to camp to be a counselor. My problem is that in this camp there is no gym, so that means I will be without a gym for 2 months. I am hoping that somebody can give me a few suggestions on how to really get a good workout through out the summer. I am not referring to just running, swimming and playing ball, but rather I would like something that can also stimulate my muscles at least enough so that they don't look smaller by the time the summer is over and I get back to the gym. Sandbags and a chin/pull up bar is about the extent of what I will have available to me, so any suggestion would really be very useful.

Answer 1

I would suggest picking up a copy of "Never Gymless" by Ross Enamait. Tons of good information on just the topic you are asking.

Answer 2

Chest & Triceps: - Shoulder width push ups - Diamond pushups - Bench dips (maybe on the side of your bed or use a chair?) - Decline and Incline Pushups (use a hill or kitchen bench) - Sand bag overhead extensions - Some kind of press with the sandbag

Back & Biceps: - All grip variations of pullups/muscle ups etc. - Inverted Row - Hammer grip with sand back curls

Core:(use sandbag for added weight) - Crunches - Sit ups - Use a hill for decline sit ups - Oblique crunches - Plank - Russian twist with sand bag

Legs: - Use luggage and hold a piece each side of the body with each hand. Do split squats - Jump squats - Box jumps - Lunges

Answer 3

One or two time(s) a week a full body, full out (high intensity) workout will stimulate your muscles enough so they don't loose their size and strength. This is perfectly possible without a gym. You don't need fancy exercises, just one for every muscle group will keep your body perfectly in shape:

Chest/Triceps/Shoulders: Push-up
Back/Biceps: Pull-up
Legs: Pistol Squats
Core: The plank (leaning on elbows and those, body as a plank)

But here's the trick:

Muscle growth happens when you put your muscles under serious stress. You only need this stress response once, as long as it is intents. This will send a message to your brain that the muscles needs to get stronger.

You have to make the workout short and intense, only four exercises and go full out. To give you an idea how short and 'full out': I'm usually done in 15 minutes. But you should not be able to get up for 30 minutes afterwards (breathing heavily).

Answer 4

http://www.barstarzz.com/store/ has a couple things that are likely what you're looking for. I have the DVD on order but haven't received it yet, based on some of the previews that are up and other instructional tidbits they have on YouTube I expect it to be pretty good. You can also check out their (and other calisthenics groups) YouTube clips to see what you think of them and if you think it's worth ordering the DVD or eBook.

Answer 5

You can do some muscle up and pull up daily for your upper body, sit up for your abs and some squad without weight for your leg. You actually can use your luggage as a weight for dead lift and row for your back muscle. This at least will keep your muscle warm up.

Answer 6

Google search for Travel WODs has whole lots of results which you can use.

In addition I would suggest running at least 4 days a week . If you have iPhone or Android, they both have lots to running apps that give you distance and speed etc .

Do wall walks , push ups ,hand stand push ups , air squats and situps and you do not need any gym .

Answer 7

If you have a laptop and a decent wireless connection, you could also try working out over video with a trainer of your choice. (Disclaimer: I work for Wello that lets you do just that)

If you are not necessarily looking for a trainer, there are a lot of fitness applications available that you could try as well.