Squatting is great. I got reasonably good at pistol squats back when I used to do them often waiting for the bus and train.
I'm easing back into the habit of always carrying a jump rope. Several benefits: I never do cardio so it hits that a bit. Keeps me loose and blood flowing. Keeps metabolism ticking over. Hits footwork a bit for boxing and especially for dancing e.g. heading out to the bar/club. Love a good twenty-minute non-stop jump rope sesh waiting for a night bus home...
A big benefit of the jump rope is that it means you can often skip a coat rolling light at night--just skip whenever you get cold, which is inevitably when waiting for transport outside. Also means no need to pay for cloakroom and worry about getting your shit stolen or messing up a nice coat.
False grip when holding handles on bus/metro.
Deep dips, dip holds in bottom position, hold in top position, L-sit waiting for food at McDonald's.
Resistance bands waiting for the bus/on the train if not packed. (I need to get back on this.)
Quick one you can do anywhere (including at desk, do it when waiting for page to load, code to run, etc.) is overhead locked fingers stretch (seems to be called Urdhva Baddhanguliyasana), preferably standing. I usually really try to stretch everything upwards (extend shoulders upwards like a handstand, push through glutes/lower back and feet) and immediately feel like it gives me a nice catecholamine/testosterone boost. Completely re-cues posture--shoulders back and retracted, chest and head up, belly in if it's been slouching, walking 'with your dick forward' rather than meekly back--all that good stuff. Follow up with overhead press form practice really focussing on the 'rack' position and the end, head-through-arms position.
Kegels and quad/glute activation waiting while cooking so you remember how to use them when doing squats.
I'm easing back into the habit of always carrying a jump rope. Several benefits: I never do cardio so it hits that a bit. Keeps me loose and blood flowing. Keeps metabolism ticking over. Hits footwork a bit for boxing and especially for dancing e.g. heading out to the bar/club. Love a good twenty-minute non-stop jump rope sesh waiting for a night bus home...
A big benefit of the jump rope is that it means you can often skip a coat rolling light at night--just skip whenever you get cold, which is inevitably when waiting for transport outside. Also means no need to pay for cloakroom and worry about getting your shit stolen or messing up a nice coat.
False grip when holding handles on bus/metro.
Deep dips, dip holds in bottom position, hold in top position, L-sit waiting for food at McDonald's.
Resistance bands waiting for the bus/on the train if not packed. (I need to get back on this.)
Quick one you can do anywhere (including at desk, do it when waiting for page to load, code to run, etc.) is overhead locked fingers stretch (seems to be called Urdhva Baddhanguliyasana), preferably standing. I usually really try to stretch everything upwards (extend shoulders upwards like a handstand, push through glutes/lower back and feet) and immediately feel like it gives me a nice catecholamine/testosterone boost. Completely re-cues posture--shoulders back and retracted, chest and head up, belly in if it's been slouching, walking 'with your dick forward' rather than meekly back--all that good stuff. Follow up with overhead press form practice really focussing on the 'rack' position and the end, head-through-arms position.
Kegels and quad/glute activation waiting while cooking so you remember how to use them when doing squats.