Full body calisthenics workout

• Hyperextensions

This exercise is good to strengthen the lower back. Another way to perform this exercise is on the edge of a bed or chair with someone holding your feet so you're solid in place and won't fall. Make sure you do this exercise safely; injury can happen if you fall.

Thighs:

• Squats

  Now for this exercise you don't need to do weight. Go all the way deep and back up and when you need resistance, get a friend or someone to hold your shoulders and apply pressure downward. This is great for developing the quadriceps.

• Sissy Squats

  This is another great exercise to develop the quadriceps. Be careful with this exercise and grab a hold of a sturdy structure to help support you through the movement. Most of the time you won't need this weighted, but if you do have a friend apply pressure to your shoulders.

• Lunges

  This is a good exercise for developing the quadriceps. Just focus on getting low on this exercise and high repetition sets. It is hard to add weight, unless you want someone to sit on your shoulders.

• Split Single Leg Squats

  This exercise is good without weight, great developer of the quadriceps. It is one of my favorites. You can put your leg up on a chair, step and anything you can find that is sturdy and safe.

• Glute-Ham Raise

  This exercise is really good for developing the hamstrings. You will need someone strong to support you on this exercise, basically like a hyperextension, but you curl your leg when you go up.

• Straight-Leg Deadlift

  This exercise is a little more difficult. You will probably need to add some resistance with it when performing it. Always keep your lower back straight through this whole movement. Apply pressure to the shoulders and do it safely.

Deltoids:

• Stand up against a wall and do a handstand, have someone spot you when you do this. Then bend your arms to a 90º angle or until your head touches the ground.

Biceps:

• Chin-ups

  This hits the biceps as well, good mass builder that some don't realize.

Triceps:

• Basic exercise that builds the triceps. Good for mass and strength. Set-up two chairs and do dips, add resistance to shoulders if needed.

Abdominals:

• Just a basic crunch is all you need to work your abdominals.

Calves:

• Do calf raises on a step or block that is sturdy.

Monday Wednesday Friday:

• Push ups, 3 sets, max reps
• Chin-ups, 3 sets, max reps
• Single Leg Squats, 3 sets, 3 max reps
• Bench Dips, 2 sets, max reps
• Ham-Glute Raises, 3 sets, max reps
• Calf Raises, 3 sets, max reps
• Upside-down Shoulder Press, 3 sets, max reps
• Crunches, 5 sets, 25 reps
• Neck, 3 sets, max reps

Hotel Training

For a lot of people traveling, they usually stop at most modern hotels. Most new hotels now include a little gym area with some free weights or a machine or just some cardiovascular equipment. Well depending on what you got determines what you'll do.

If you have no gym at the hotel you're at or there is not a local gym you could go and pay a small fee to workout at for a day you would do the basic exercises listed above. You will have all the equipment there except for the chin-ups.

If you do have access to a hotel gym with some dumbbells and barbells or a machine to work with, just do the basics. Most of the time there will be a free weight bench where you would do most exercises. You could even perform a full-body workout with all the equipment easily.

2nd Place - DSM18

Not everyone has access to weight training equipment, but not all hope should be lost. Bodyweight exercises are an excellent substitute, giving you a quick muscle burn. Because there aren't a lot of bodyweight exercises in existence, it's important to get as much variety in your calisthenics workout as you can.

If you want run of the mill results, then just do push-ups, squats and crunches, but if you want to get the absolute most out of your workout, it's necessary to delve deeper into each exercise, and each variation of that exercise to ensure you are training as much like you were at the gym as you can.