Working out while traveling/overseas

PuppyPuppy12
PuppyPuppy12 Posts: 18 Member
edited November 20 in Fitness and Exercise
Hey, everyone:

I am going to Nigeria for six weeks for my job; I'll be in a rural village, not the capital or another urban area, so I won't have access to a gym. Can anyone recommend some bodyweight home exercises/routines that don't require a reliable internet connection (ie no online programs) or much space (I'll be in a tight shared housing situation)? I was thinking of the usual stuff like pushups, jumping jacks, etc, but would welcome more creative suggestions! I am planning on running outdoors if possible, although my Nigerian colleague says that may not be okay for a woman in a more rural/traditional area. (No idea if that's true, but he would know better than me!)

Thank you so much :)

Replies

  • lacost
    lacost Posts: 11 Member
    If you have a set of resistance bands you could throw one in your bag to take with you?
    I also travel to work (not as far as Nigeria) so I usually bring a resistance band with me anywhere I go in case the hotel im staying at doesnt have a gym.
  • zannatagged
    zannatagged Posts: 27 Member
    Just saw that one in another section :)
  • PuppyPuppy12
    PuppyPuppy12 Posts: 18 Member
    Thank you both! If anyone else has suggestions, I'm all ears :)
  • TilKingdomCome
    TilKingdomCome Posts: 89 Member
    When I have no or minimal internet to utilise I take a video of the YouTube program and have it in my photos section of my phone.

    I have videos of Fitness blender strength workouts and Walk At Home miles.

    I am a little impatient so it was hard sitting there holding the phone still and quietly videoing my son’s iPad.
  • yirara
    yirara Posts: 9,943 Member
    You don't need a video. Just get yourself an interval timer if you want to do intervals and write on a piece of paper what you want to do. If no intervals then just write down the workout you'd like to do. I mean, there's no need for videos. If you really have no inspiration you could look here for interval workouts: http://litealloy.com/ and do a bit of homework before you go: look up the exercises, and again just use pen and paper. Most videos are broken anyway.
  • laurenmjenkin
    laurenmjenkin Posts: 27 Member
    How about a phone app for eg. PT in your pocket which is a HIIT style that I have found good while away. There's loads of things like that, a lot of free ones too.
  • swissfozz
    swissfozz Posts: 3 Member
    2 litre plastic coke bottles, refilled with water, make great 2kg dumbells.
  • joinn68
    joinn68 Posts: 480 Member
    edited July 2017
    So resistance band as someone already said. Jumping rope for cardio is great. I was in Liberia once and I used it often rather than go out to walk (place was safe but too much rain in West Af in this season)
    The YouTube app allows you to save videos offline so you can do that before you leave. I have a few of them downloaded to guide me through stretching even when I go to the gym.
  • rickdkitson
    rickdkitson Posts: 86 Member
    Listen to your local contacts regarding what is safe and appropriate for an expat to do. They know the country better than you.

    I spent 9 years in Afghanistan and most of the time if an expat got into trouble it was because they ignored safety and security precautions.

    Bands, jump rope and body weight exercises all work well when traveling.

    Why do you need a video? Just make a listing of your exercises and if necessary pace yourself with a timer app on your phone.
  • magster4isu
    magster4isu Posts: 632 Member
    Google hotel room workouts. I went on a trip and found lots of ideas on how to use your environment and luggage for workouts.
  • mazdauk
    mazdauk Posts: 1,380 Member
    If you have a DVD you do regularly, make yourself a playlist of the songs on it and do the workout from memory. I find if a song comes on the radio at work that is part of a routine I have great trouble sitting still!
    Certainly don't run/walk outside as it probably wouldn't be safe (also the terrain might be more uneven than you're used to, never mind snakes, spiders etc!)
  • Tried30UserNames
    Tried30UserNames Posts: 561 Member
    Regarding running outside in Nigeria, I would listen to your colleague and be very cautious. I'm not familiar with anywhere outside of Lagos, but you're going to a very dangerous country. Regardless of whether you're male or female, do not run or even go for brief walks alone ever. I wouldn't recommend it without armed men along for safety, really. If you're out with a group of people, please make sure at least some of that group are Nigerians who know the local ways.

    We always have an armed escort from the airport to our hotel in Lagos after an attack on our shuttle bus one time. Be careful. Also, be careful of any electronics you may be bringing into the country. In my company, we mostly leave everything at home because laptops, phones, iPads, Kindles, etc tend to get "confiscated" at the airport by customs officers.

    You might check with the State Department for warnings and safety tips. I believe most Western governments have issued travel warnings for Nigeria.
  • DX2JX2
    DX2JX2 Posts: 1,921 Member
    Google 'beginner plyometrics builtlean' and you'll get a workout that I used while traveling overseas. It requires no equipment (other than a watch to time yourself) and is easy to remember or write down for off line reference (only 5 exercises).
  • VeggieBarbells
    VeggieBarbells Posts: 175 Member
    Jump rope, abs roller and resistance bands are my goto travel gym activities. Good luck
  • PuppyPuppy12
    PuppyPuppy12 Posts: 18 Member
    Wow, so many great responses! I really appreciate everybody's suggestions, thank you all so much. Here's to eating healthier and exercising more than I did the last time I was posted to Nigeria! (I probably should have been clearer -- I've worked in Abuja previously, where I had gym access, but have never been to such a rural part of Nigeria before.)
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    This is the routine I travel with. Straightforward, simple, and effective.
    Plus you can adjust Up or down to suit your needs.

    I just have it noted down now so I can use it whenever wherever.

    https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/

    Cheers, h.
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