effective exercises you can do anywhere

Muscles worked quads, glutes, hamstrings If doing a one legged squat seems intimidating, dont worry, its not as crazy as it seems. Start off by using a chair and then gradually wean yourself off of it.

Muscles worked heart, lower body Finding a good spot to run while you are on the road is not easy. You dont know the area and if youre in a bad part of town then it may just be best to stay in your hotel room. Oh well, so much for cardio. No Quit that defeatist attitude. Its back to the hallwaywere doing sprints.

Your traps (neck muscles) are one of the hardest parts of your body to target without having some sort of weight in your hands. In fact, unless you can find some parallel bars, hang from them upside down, and do inverted pullups you are going to need to improvise. Probably the easiest thing you can do is stuff your suitcase and use that as a stand in dumbbell.

This is one of those workouts that will probably leave most people thinking yea, right. Its really not that bad though. If you cant hold a handstand, find a door or a wall to support your legs. Also, put a pillow between your hands just in case you come down and find yourself unable to push back up. If you cant go down at all though, thats fine. Just try to hold a handstand.

If you dont know what a burpee is then all your childhood coaches must have had very kind hearts. They are probably the bane of every athletes existence, but there is a reason for that they are extremely effective. As in the image above, you start by squatting down. Next, shoot your feet out in to a pushup position and guess what? Thats right, do a pushup. Now bring your feet back under you and explode upwards reaching as high as you can. Thats one burpeebut dont stop there.

Stand on band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. (If it's too long, secure band in place by crossing your arms at your chest.) Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 8 to 12 reps.

Kick it up a notch with this quad builder. Anchor a loop band in a low position on a support (like an incline bench), looping the other end around your ankle with the band positioned behind you. Step away from the anchor to create tension on the band, and position feet hip width apart. Shift your weight to the left foot, and lift the right leg from the floor. Extend the knee until it straightens out in front of you. Slowly return to starting position and repeat for 8 to 12 reps before switching legs.

Lie belly down and loop a band around your right ankle, anchoring the other end to a door or support. Scoot away from the anchor to create tension. Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you can comfortably go. Slowly return your leg to starting position and repeat for 10 to 15 reps, then switch sides.