This is The Best Calisthenics Workout

When there is no weight and no machines around, you have to be creative with what you do to help build muscle and get a nice physique. It's pretty tough to get a good physique and build mass without weights, but you can use resistance. A lot of various exercises with body weight can be enough or you could get someone to apply pressure and resistance to help increase better stimulation of the muscles.

You can also just use their whole body on certain exercises you are strong on. And if you can, invest in bands if you're traveling or just got nothing else to workout with.

So This is The Exercises:

CHEST:

• Push ups

This is a good exercise to build your upper body with. It works your pectorals, triceps, and anterior deltoid. For this exercise work up to high rep range and then add weight.

Say someone could only do 12 body weight push-ups, well then they shouldn't add weight and work on getting the rep ranges up. Then start to add weight gradually with some standing next to you pushing down on your back (lightly or hard depending on strength).

• Chest Dip

This is another good exercise to develop and strengthen the pectorals, triceps and anterior deltoids. Most people will not have any equipment as seen in the demonstration above.

You can easily use two couches put together or two chairs together. Be creative with whatever you have, and make sure you are safe doing it. A bad setup can lead to instant injury, so be careful with how you set this up.

• Incline Push ups

I don't have a movie to show you how to perform this, but I will explain it the best I can so you can understand. Perform a regular push up and then elevate your feet with a bench, bed, chair, etc. This will target more of the upper pectorals and developing those.

BACK:

• Chin-ups

This is one of the best mass builders for the back. It develops the lats well, more so than most exercises, and can really build a nice back. Find a place were you can do these safely that is sturdy. If you can do these for a high amount of rep ranges then get someone to push down on your shoulders standing on a chair.

• Underhand Chin-ups

This is the same exercise just with a different grip. Most feel more comfortable doing the underhand grip. You will be able to lift more when you do these, so use resistance if needed.

• Hyperextensions

This exercise is good to strengthen the lower back. Another way to perform this exercise is on the edge of a bed or chair with someone holding your feet so you're solid in place and won't fall. Make sure you do this exercise safely; injury can happen if you fall.

THIGHS:

• Squats

Now for this exercise you don't need to do weight. Go all the way deep and back up and when you need resistance, get a friend or someone to hold your shoulders and apply pressure downward. This is great for developing the quadriceps.

• Sissy Squats

This is another great exercise to develop the quadriceps. Be careful with this exercise and grab a hold of a sturdy structure to help support you through the movement. Most of the time you won't need this weighted, but if you do have a friend apply pressure to your shoulders.

• Lunges

This is a good exercise for developing the quadriceps. Just focus on getting low on this exercise and high repetition sets. It is hard to add weight, unless you want someone to sit on your shoulders.

• Split Single Leg Squats

This exercise is good without weight, great developer of the quadriceps. It is one of my favorites. You can put your leg up on a chair, step and anything you can find that is sturdy and safe.

• Glute-Ham Raise

This exercise is really good for developing the hamstrings. You will need someone strong to support you on this exercise, basically like a hyperextension, but you curl your leg when you go up.

• Straight-Leg Deadlift

This exercise is a little more difficult. You will probably need to add some resistance with it when performing it. Always keep your lower back straight through this whole movement. Apply pressure to the shoulders and do it safely.

DELTOIDS:

• Upside-down Shoulder Press

Stand up against a wall and do a handstand, have someone spot you when you do this. Then bend your arms to a 90º angle or until your head touches the ground.

BICEPS:

• Chin-ups

This hits the biceps as well, good mass builder that some don't realize.

TRICEPS:

• Bench Dips

Basic exercise that builds the triceps. Good for mass and strength. Set-up two chairs and do dips, add resistance to shoulders if needed.

ABDOMINALS:

• Crunches

Just a basic crunch is all you need to work your abdominals.

CALVES:

• Calf Raises

Do calf raises on a step or block that is sturdy.

THE ROUTINE

MONDAY WEDNESDAY FRIDAY:

• Push ups, 3 sets, max reps
• Chin-ups, 3 sets, max reps
• Single Leg Squats, 3 sets, 3 max reps
• Bench Dips, 2 sets, max reps
• Ham-Glute Raises, 3 sets, max reps
• Calf Raises, 3 sets, max reps
• Upside-down Shoulder Press, 3 sets, max reps
• Crunches, 5 sets, 25 reps
• Neck, 3 sets, max reps

HOTEL TRAINING

For a lot of people traveling, they usually stop at most modern hotels. Most new hotels now include a little gym area with some free weights or a machine or just some cardiovascular equipment. Well depending on what you got determines what you'll do.

If you have no gym at the hotel you're at or there is not a local gym you could go and pay a small fee to workout at for a day you would do the basic exercises listed above. You will have all the equipment there except for the chin-ups.

If you do have access to a hotel gym with some dumbbells and barbells or a machine to work with, just do the basics. Most of the time there will be a free weight bench where you would do most exercises. You could even perform a full-body workout with all the equipment easily.