Weight Training/ Muscle Building- Looking for at home plan

Hi!

Its been a while since I've reached out, and hopefully you wonderful folks will have some tips for me. I'm a couple days shy from my 6month post op mark and have been advised by my surgeon that now is the time to add in weight training or some other form of muscle building work out routine. I don't have time for the gym, and live in various hotels, most without weights, while traveling for work 3-5 days a week. I currently run 3-5 times a week and I'm training for a 10K next month so I've got cardio covered.

Does anyone have a muscle building work out- without weights, that can be done at home or in a hotel, that you currently do? If so can you share it with me?

Thank you in advance!!

I've heard great things about the Sworkit and FitStar apps. You could check out the free versions of both before committing. Resistance bands are also very easy to travel with and can provide a great alternative to weights.

And for abs this one is simple and I could really feel it in my obliques:

Crunch Free Abs Exercises - 50 Seconds of each Double Chop Knee Pulls - Starting with both arms overhead, pull down and across the body, twice, before resetting & repeating on the opposite side. This one is for the abdominals, obliques, hip flexors, shoulders and quads.

Torso Twist Jabs - Go into a shallow squat, and twist at the torso to push each fist out diagonally across your body. Maintain the bend in your knees during the entire interval, going deeper if you want to make it more challenging. Glutes, hamstrings, quads, obliques, chest, rhomboid & biceps are the focus of this one.

Standing Toe Touches - Just like it sounds; keep a straight back and lift one leg straight out in front of your body, bringing the opposite hand down to touch that toe. Lower the leg, bring the arm back up above your head, and then repeat with the opposite limbs. Make sure that you don't use any jerking motions or momentum to get any additional range of motion out of the kick; it is okay if you can't get your leg very high. You will feel this in your abs, obliques, hip flexors, and quads.

4 Twist Knee Ups - Four torso rotations with a diagonal knee up on the fifth twist, maintaining a shallow knee bend the entire time. Think of it in this rhythm; twist, twist, twist, twist, knee up. This is an awesome obliques exercise. Hip flexors and thighs also have to pitch in.

Crossover Toe Touches - Extend arms straight out from your shoulders, and in a smooth & controlled motion, twist at the torso & bend to touch the toes of the opposite foot. Come back up, and repeat on the opposite side. The target of this standing abs exercise is your lower back, abdominals, and obliques.

Side Squat + Knee + Side Squat - With hands behind your head, squat to one side. When you push up from that squat, bring one knee up to the opposite elbow, before dropping back into a side squat, and then repeating the entire sequence on the entire side. Glutes, thighs, obliques, hip flexors and abs are the used during this motion.

Slow-Mo Rotations - Extend arms straight out from shoulders, slowly and deliberately twisting at the torso as far as is possible in each direction. The more focus you put into the rotations, the better it targets your obliques.

Tap Jacks - In a movement similar to a slow motion jumping jack, step side to side while tapping one foot behind you. Really focus on deliberate motions & you will feel this in your core and especially obliques.

Side Bends - Extend your arms straight out and slowly bend from side to side. You will feel this especially in your obliques.

Thank you!

Downloaded both and giving them a try

Have you thought about getting some resistance bands? They're a great, portable way to get in some strength training.

We just bought a TRX Suspension trainer and both my husband and I really love it. On a scale of 1-10 as far as fitness goes he's probably an 8 and I'm a 5 and both of us get a great work out (ie: it's adaptable for both of us).

This is a killer leg workout:

30 seconds bodyweight squats

30 seconds rest

30 seconds bodyweight squats + 30 seconds squat jacks

30 seconds rest

30 seconds squats + 30 seconds squat jacks + 30 seconds of jump squats

30 seconds rest

30 seconds squats + 30 seconds squat jacks + 30 seconds of jump squats + 30 seconds fast feet

30 seconds rest

30 seconds squats + 30 seconds squat jacks + 30 seconds of jump squats + 30 seconds fast feet + 30 seconds of burpees

Check this out ...

https://www.nerdfitness.com/blog/the-20-minute-hotel-workout/

This video is PERFECT! Definitely going to be a weekly staple! Thank you!