A Traveling Gym

By Peter Yates

Peter Yates practices isometrics on a big urn in the Forbidden City located in the center of Beijing, China. Photograph courtesy of the author.

Over the past 40 years I have traveled to and lived in many countries around the world. I have always been able to find interesting places in which to train.

In summer 2010 I took a trip to China, but unlike previous trips that involved study or training with a martial arts teacher, this was pure “R & R” and visiting family. My training options seemed limited. However, where there is a will, a body and an active imagination, anything is possible.

I had packed a set of lifeline cables and a pair of furniture sliders which weighed next to nothing and took up little room. My brother-in-law had a 50-pound adjustable dumbbell which was added to the mix. A pair of my mother-in-law's best stand chairs back to back made a fine dipping station.

Peter poses in front of the Great Wall of China with his wife, MaDong and son, Robert. Photograph courtesy of the author.

The next step was putting together a routine that would allow me to attain the most benefit from my equipment. I decided to concentrate on conditioning and maintenance and put together two workouts to be done alternately, exercising every other day.

My goal was to keep the workout time to around 45 minutes with little rest. After a warm up my routines looked like this:

Routine 1:
  1. Weighted dips, 3x10-15
  2. I then performed the following sequence alternating arms with little or no rest. Each exercise was performed for around 12 reps with each arm.
    • Dumbbell swing
    • Dumbbell snatch
    • Dumbbell curl and press
    • Dumbbell high pull
    • Dumbbell bent over row
    • Dumbbell side bend
  3. I then did three rounds of the following exercises 20 reps each.
    • Step up on to chair holding dumbbell
    • Squat holding dumbbell overhead
    • Bent knee sit up with dumbbell on chest
  4. And, I finished off with some light stretching.

I received my first spring cable set for my twelfth birthday, and I have used some form of cable training ever since. They have been an invaluable asset on my world travels over the years. So my second routine comprised mainly of cable work.

Routine 2:
  1. Hand-stand press ups against the wall, 3x10
  2. The following sequence was performed three times adding resistance for each round, as many reps as possible for each movement.
    • Front pull
    • Pull down behind neck palms turned outward
    • Press out from back
    • Pull down to front palms turned inward
    • Hammer curl – to do this secure one handle of the cable with the foot and tightly squeeze the other handle thumb side up and curl; hits the grip and forearm in a unique way.
  3. The last exercise was slide outs with the furniture sliders. This is similar to wheel roll outs. You need a carpet or rug for smooth sliding out and back – works the abs., back and hips.

Peter working the Crouching Tiger by the Great Wall. Photograph courtesy of the author.

In addition to these two routines, I did warm up exercises each morning, some isometrics and Tai Chi. I also accompanied my father-in-law to the market each morning to buy fresh produce for the day. So I would perform farmers walk with bags of fruit and vegetables for about a mile or so.

Of course we also did a lot of hiking and climbing hundreds of temple steps each day. If any of you have walked even a short distance along the Great Wall you will know what a great leg workout it can be.

I came back home feeling fit and refreshed and having lost no strength in my big lifts. If there is a desire to exercise then the most basic equipment will provide all that is needed. The range of body weight exercises and their progressions alone will fit the bill.

I hope this article provides some ideas for those who have to travel frequently with limited time to exercise.

About The Author

Peter holds one of two heavy cement blocks he found outside a restaurant in the mountains of China. He took a long walk while carrying both blocks much to the amusement of the locals. Photograph courtesy of the author.

Peter Yates began his training at the age of ten lifting rocks and branches in the local countryside of Darwen, England. Joining the Darwen Weightlifting Club at age twelve, he came under the guidance of Maurice Ainsworth who taught him weight training and martial arts. He spent around fifteen years living in the Far East where he sought out masters of various martial disciplines and also learned acupuncture. He now lives on Long Island, N.Y. with his wife, MaDong, and his son, Robert. Peter runs an acupuncture clinic, trains in his garage gym, and he has a small group of dedicated martial arts students. In addition to Muscles of Iron, Yates is a contributing author to The Dinosaur Files. He has also written one book and several articles about Chinese medicine and martial arts.