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  • Writer's pictureRaya Singh

Upper body Workout with Weights Pumping Iron on the Go

While traveling with my family for vacation this August to Portugal, I try to keep in shape as much as I can, and find the time to do some exercise. As a squash player I cannot afford to lose muscle structure or to stop maintaining my body active. In this blog I share my Arm-toning exercises that I love to do at the gym. Some of the exercises involve weights. After the workout I definitely feel fit and energized!




Bodyweight Exercises: No Equipment Needed

When I find myself without any equipment, I still keep my arms active with bodyweight exercises. These exercises use my body's resistance to give my arms a challenging workout:

  • Push-Ups: Starting in a plank position with my hands slightly wider than shoulder-width apart, I lower my body down by bending my elbows and then push myself back up. If standard push-ups are too challenging, I modify them by doing knee push-ups, which still effectively work my arm muscles.

  • Diamond Push-Ups: For a triceps-focused variation, I place my hands close together in a diamond shape under my chest during push-ups. This targets my triceps more intensely and helps me build strength in this area.

Resistance Bands: My Handy Travel Companion

One of the best travel fitness companions I've discovered is resistance bands. They are incredibly versatile and lightweight, making them easy to pack and carry wherever I go. With resistance bands, I can target my biceps, triceps, and shoulders effectively, giving my arms a complete workout on the go. Here are a couple of my favorite exercises:

  • Bicep Curls: I place one foot on the middle of the resistance band, holding one end in each hand. Keeping my feet shoulder-width apart, I curl my hands upward, feeling my biceps engage. After a brief pause, I slowly lower my hands back down and repeat for a set of reps.

  • Tricep Extensions: To target my triceps, I anchor the resistance band above me, using a door or a secure fixture. With my back to the anchor point, I hold the band with both hands behind my head. Extending my arms upward, I focus on engaging my triceps and then slowly lower my hands back down. Repeating this exercise helps me feel the burn and strengthens my triceps.

Water Bottle Dumbbells or Dumbells:

When I can't access traditional dumbbells I use water bottles! These improvised weights are readily available any place you go. Here are two exercises that work great for my arms:

  • Shoulder Press: I hold a water bottle in each hand at shoulder level. As I extend my arms upward, fully straightening them, I can feel my shoulder muscles working. Gradually lowering the water bottles back down completes one repetition.


  • Lateral Raises: Standing with my feet shoulder-width apart, I hold a water bottle in each hand. With my arms straight, I lift them out to the sides until they are parallel to the ground. Lowering the bottles back down completes one rep, and repeating this exercise effectively targets my shoulder muscles.

If you have access to a gym at your hotel you can use Dumbbells. Here are some of my favorite exercises:

  • Dumbbell Lateral Raises:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.

  2. Raise both arms out to the sides until they are parallel to the floor.

  3. Lower the dumbbells back down slowly and repeat.

  • Dumbbell Front Raises:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.

  2. Lift one arm at a time, raising the dumbbell to shoulder height.

  3. Lower the dumbbell back down and repeat with the other arm.

  • Bent-Over Dumbbell Flyes:

  1. Stand with your feet hip-width apart and slightly bend your knees.

  2. Lean forward at your hips with a straight back, holding a dumbbell in each hand.

  3. Open your arms out to the sides (similar to a "T" shape) and squeeze your shoulder blades together.


I do 2-3 sets of 8-12 repetitions for each exercise. I work with fitness professionals for a while, so now I am able to work on my own. My advice will be if you are new to exercise always seek professional guidance before you do any type of exercise.

Being flexible and creative with your workouts is the key to staying active while on the move. You can easily adapt these exercises according to your fitness level and the resources you have available while traveling.


Watch my TikTok video on my upper body workout with weights!


Safe travels and happy arm-toning!


With Love,




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