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Tiny Room Workouts: Upper Body Strength Training

Tiny Room Workouts: Upper Body Strength Training

Recently, I have had a few friends ask for ideas for working out without a gym membership or access to weightlifting equipment. Sometimes, all of this is hard to make happen, especially living in a foreign country. I belong to a gym here in Sevilla, but I work long days and sometimes I can't make it. I have come up with a few exercises I can do in my bedroom (which is not even large enough to do a burpee in) to get in the exercise that I need for the day! This workout is specifically great for people like myself who don't have much space or equipment at home (that English-teacher-abroad lifestyle, for example). These ideas can also be adapted to anyone's situation to provide a great strength training work out whether you're in a time crunch, in a hotel room while traveling, or just looking for ways to stay fit for cheap. No excuses!

Each work out starts with a dynamic warm-up and ends with an ab-blast, which are also tailored to small spaces. The only equipment used is a backpack, bag, or anything you can hold securely with a handle and adjust the weight by adding or removing books, etc. I also use a mat in the floor, my bed, and a wall, but you can still adjust and complete the work out without using these things.

I was hoping to have pictures to go with these work outs, but turns out the small spaces thing makes getting photos very complicated. If you reach out to me I will explain anything you're confused about, and I hope to get a set of pictures or video up as soon as possible!

Dynamic Warm-Up:

20 Jumping Jacks

20 High-knees

10 Push Ups

10 Squats

Upper-Body Workout: All 3x10 (10 reps, 3 sets)

Decline Push Ups (using bed or chair) OR Wall Push Ups

Bed dips or Floor Dips

Alternating Planks

Backpack Rows

Plank Push Ups

Backpack Bicep Curls

Backpack Tricep Extensions

Spiderman Planks

Ab Blast (20 of each)


Mountain Climbers


Rocky Sit-Ups

Jack knives

Disclaimer: I am not a certified personal trainer, though it is a goal of mine. These workouts have been adapted from what I have learned training under my personal trainer, Shamir Peshewa Jackson, and I've had her approve of these work outs before posting. Please consult your doctor and/ or personal trainer before trying any new physical activities. :)

Is this something you would like to see more of from me? I love getting feedback, so let me know what you think of the work out!

Tiny Room Workouts: Lower Body Strength Training

Tiny Room Workouts: Lower Body Strength Training

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