Gymless does not mean pumpless
Some calisthenics exercises to stay fit while in Japan.
^Encouragment^
No Equipment at all
Warm-up (5 minutes)
- Jumping Jacks - 1 minute
- High Knees - 1 minute
- Arm Circles (both directions) - 1 minute
- Dynamic Lunges - 2 minutes (alternating legs)
Upper Body
Shoulders
1. Pike Push-ups - 3 sets of 10 reps
Focus: Targets shoulder strength and stability.
Chest
2. Push-ups - 3 sets of 12-15 reps
Focus: Works the chest, triceps, and shoulders.
Back
3. Superman Holds - 3 sets of 20 seconds
Focus: Activates the lower back, glutes, and shoulders.
Biceps
4. Close-grip Push-ups - 3 sets of 8-10 reps
Focus: Engages biceps and triceps together.
Core
- Plank to Push-up - 3 sets of 10 reps
Focus: Core and shoulder stability. - Bicycle Crunches - 3 sets of 20 reps (10 each side)
Focus: Obliques and lower abs.
Lower Body
Legs
7. Bodyweight Squats - 3 sets of 15 reps
Focus: Quads, hamstrings, and glutes.
8. Lunges - 3 sets of 10 reps per leg
Focus: Quads, hamstrings, and glute activation.
9. Calf Raises - 3 sets of 20 reps
Focus: Calf muscles (you can do this on stairs or a flat surface).
A Bar (if available)
Upper Body
Pull-ups
10. Pull-ups - 3 sets of 5-8 reps
Focus: Upper back, biceps, and lats.
Leg Raises
11. Hanging Leg Raises - 3 sets of 8 reps
Focus: Lower abs and core strength.
Rows
12. Australian Rows (Inverted Rows) - 3 sets of 10 reps
Focus: Upper back, biceps, and rear delts.
Stretching Routine (10 minutes)
Shoulders and Chest
1. Chest Stretch (Doorway Stretch) - 30 seconds per side
Stand in a doorway, place your forearm against the frame, and lean forward to stretch the chest and front shoulders.
2. Cross-Body Shoulder Stretch - 30 seconds per side
Pull one arm across your body and use the other to press against it for a deep shoulder stretch.
Back
3. Child’s Pose - 1 minute
Kneel on the floor, sit back on your heels, and stretch your arms forward, resting your forehead on the ground.
4. Cat-Cow Stretch - 1 minute
On all fours, alternate arching your back and rounding it to stretch the upper and lower back.
Biceps
5. Wall Bicep Stretch - 30 seconds per side
Stand facing away from a wall, place your palm flat against it, and slowly rotate your body away to stretch the biceps.
Core
6. Cobra Pose - 30 seconds
Lie face down and press your upper body off the ground, keeping your hips down, to stretch your abs.
7. Standing Side Stretch - 30 seconds per side
Stand tall, reach one arm overhead, and lean to the opposite side to stretch the obliques and abs.
Legs
8. Standing Quad Stretch - 30 seconds per side
Pull your heel toward your glutes while keeping your knees close together to stretch the quads.
9. Hamstring Stretch - 1 minute
Sit on the floor with one leg extended, reach for your toes, and hold to stretch the hamstrings.
10. Calf Stretch - 30 seconds per side
Stand facing a wall, place your toes against it, and lean forward to stretch the calf muscles.
General Stretches
11. Hip Flexor Stretch - 30 seconds per side
In a lunge position, lower your hips and lean back to stretch the hip flexors.
12. Butterfly Stretch - 1 minute
Sit with the soles of your feet together, gently press your knees down with your elbows to stretch the inner thighs.
13. Forward Fold - 1 minute
Stand with feet hip-width apart, fold forward, and reach for your toes to stretch the entire back and hamstrings.