I travel a lot so if my hotel doesnt have a gym, or im I renting a house for a month, I need to do something outside in the yard, or in an open room.
I always have my resistance bands that I use.
Here is a decent site I found for calisthenic exercises:
This is what I suggest:
For a 30 min workout:
Do a 5 minute warm up (jumping jacks, shadow box, jog, skip rope etc)
Then chose 5 of the calisthenic exercises, and do them for 1 min each = 5mins.
Take a 1 min break, and repeat up to 4 times.
It may be tough at first so you may only finish 3 sets in 30 mins because of a longer break.
For a 1 hour workout, do 5 X 2mins X 4 sets.
I usually include the 2nd exercise in this video: http://www.youtube.com/watch?v=XGny0...eature=related
If you try to do 50 of the above jumps (1 includes 1 jump+1duck+1jump) in one of your 2 mins, it makes you cry. a little. and vomit. a little. You dont need the bars. Just jump over a rock, or a pair of socks, and just make sure you duck really low
. thats what really kills the legs.
ANyways, let me know if you have any other questions about working out in an empty room. Im a pro at it.
ONe last thing I forgot to mention. Its only gonna be as hard as you want it to be. In 2 mins, I try to complete 50 pushups (various kinds), for the sit ups I'll try to get to 75-100 per set, I'll include another tough leg one, or a combination like burpees etc.