Do you have to travel for business? we’re going on vacation? Road trip with friends? Busy schedule and can’t get to the gym?
Not to worry!
Here are some full-body “Hotel Workouts” you can do with little to no equipment that will ensure you never miss a workout and get sidetracked.
These are quick workouts that you’ll be able to finish in 15-20 minutes or less, giving you more time to have fun on your commute or just kick back and relax.
Here is the plan:
If you’re going on a road trip, which means you’ll be packing up and driving in the car, I’d suggest bringing a set of travel-style dumbbells.
If you travel a lot, you should know that most hotel “fitness centers” generally suck and you don’t want to get there and have nothing to work with. Trust me, I’ve been there.
Here are my two favorite “travel friendly” dumbbell sets:
My #1 Travel Choice: Bowflex Select Tech Dumbbells
I love these because they combine 15 sets of weights in one. All you need to do is turn the dial and you can change the resistance from 5lbs to 52.5lbs.
The Select Tech are perfect to take with you because they don’t take up much space and you can use them for a quick workout anywhere.
If you don’t already have these in your home gym, I highly recommend investing in a set. (You can also do the workouts I have for you below at home)
My #2 Travel Pick: Aqua Bell Dumbbells
If you’re traveling by plane, you won’t be able to bring your trusty Select Tech, but you can bring a pair of Aqua Bell dumbbells instead.
I love Aqua Bell because all you need to do to adjust the weight is add water. Then you just empty them and they are completely packed in your suitcase.
They only weigh 16lbs each, so they’re not as heavy as the Select Tech ones, but they’re super easy to transport and will get the job done.
If you are looking for an inexpensive dumbbell set to take with you when you travel by plane, this is probably your best option.
Here are the workouts: You will go through each circuit once. (However, if you feel super motivated, don’t be afraid to challenge yourself and do the circuit twice)
TRAINING TO
Warm-up: Jumping Jacks – 60 seconds + Jogging in place – 60 seconds + 10 push-ups
1) Split jumps – 60 seconds
2) Close grip push-ups -15
3) Dumbbell Alternate Biceps Curl- 15
4) Burpees – 60 seconds
5) Dumbbell Seated Shoulder Press – 15
6) Incline Dumbbell Row – 15
7) Bulgarian Split Squat (foot on bed) – 10/side
8) Climbers – 60 seconds
9) Squat Dumbbell Press – 15
10) Hindu push-ups- 15
11) Squat jumps to the bed (without shoes) – 60 seconds
12) Push-ups with feet on the bed – 15
13) Reverse Crunches – 20
14) Plank – 60 seconds
TRAINING B
Warm-up: Jumping Jacks – 60 seconds + Jogging in place – 60 seconds + 10 push-ups
1) Prisoner squats – 60 seconds
2) Pushups – 12
3) Dumbbell Lat Raise (Shoulder) – 15
4) Shadow boxing – 60 seconds
5) Dumbbell Calf Raise – 20
6) Single leg squat (hold onto desk) – 8/leg
7) Stack squat with dumbbell – 12
8) Jump Squats – 60 seconds
9) Straight Legged Deadlift – 12
10) Over Bed Dumbbell Jump Snatch – 10/side
11) 180 jumping jacks with push-ups
12) Shadow boxing – 60 seconds
13) Reverse Crunches – 20
14) Plank – 60 seconds
WORKOUT C (no equipment needed)
Warm-up: Jumping Jacks – 60 seconds + Jogging in place – 60 seconds + 10 push-ups
1) Burpees – 60 seconds
2) Climbers – 60 seconds
3) Lying Leg Thrust – 15
4) Push-ups – 10
5) Jump on the bed – 15
6) Bodyweight Single Leg Calf Raise – 15/side
7) Close Grip Push Ups – 15
8) Superman – 15
9) Coffin Crunches – 15
10) Bulgarian Split Squat (foot on bed) – 10/side
11) Shadow boxing – 60 seconds
12) Prisoner squats – 60 seconds
13) Pushups – 10
14) Duck Walks – (length of room x 2)
15) Reverse Crunches – 20
16) Plank – 60 seconds
Additional advanced exercise for SERIOUS lifters only: If you have a hotel room where the bed or couch comes off the floor, you can do my favorite hotel exercise, the prisoner deadlift! Just don’t go crazy and break things in the room. If you want to do it my favorite way, have a friend sit on the edge of the bed or couch to add some weight. Don’t tell the hotel manager you heard about it here though!
That’s all for today, I hope you can use these workouts the next time you travel, or if you’re a homebody, just use them for a great workout at home.
Keep training hard
James Thompson