Let's pretend one day your boss calls you up and announces you have to go on a business trip for a few days. Soon afterwards, on what should be your workout night, you find yourself in a hotel with no weight room, and nowhere near your personal trainer or any gym in which you would feel comfortable exercising. So what do you do? Do you just skip your exercise and hope that you can catch up on your personal training once you get back home? Or do you use your knowledge of body weight exercises to become fitness McGyver, cleverly working out anywhere at anytime without all the fancy equipment. With that in mind, here are a couple great exercises you can do if you ever find yourself very far away form a dumbbell rack.

If you've ever had high school PE, you are already familiar with the push up. But for it to be the most effective, you have to make sure you are doing them right. Keep your back straight and you abs in. Go down as far to the ground as you can without touching it and extend all the way up.

If your hypothetical hotel room has a chair, you can do chair dips to work your triceps. To do these, squat down with the chair behind you and grab the seat with both hands. Now straighten your legs so you are resting on your heels and supporting your weight with mostly your arms. Dip down until your arms are at a ninety degree angle, then push yourself back up again. For a more advanced version, prop your legs up on a second chair. This will allow you to dip even deeper.

The reverse crunch can be a good exercise to keep in mind if you ever find yourself gymless. To do these, lie flat on your back with your hands at your sides. Now bend your knees, and use your abs to pull your knees toward your face. Keep going until your hips leave the floor, and go back to the staring position.

If you want a nice exercise to work your abs and stabilize your core, you should do the plank. To get into the plank starting position, lie face down on the floor with your arms resting out in front of you. Now push your body up onto your toes and elbows. It's almost a pushup position, except with your elbows on the ground instead of your hands. Try and keep your body as straight as you can in this position for about thirty seconds, then go back down to the ground. That's one rep.

Stay tuned. In my next post, I'll educate you on great no equipment ways to work your legs…everyone hates to do legs and that's why as personal trainers we make you do them…