As late spring and early summer is soon approaching I find that a greater number of individuals are traveling on various excursions. Face it, most hotel gyms suck. Equipment is shot or outdated, most lack dumbbells of decent size, and any signs of a barbell or squat rack are AWOL.
Whether it be business or pleasure, travel and sub-par equipment can make it very difficult to get a suitable workout in. Therefore, when I or my clients travel I prescribe options that can be done anywhere, anytime, provided there is enough space to lay on the floor.
With that being said here are 5 exercise options that can be performed using only your body weight in a hotel room….No Equipment Needed! Whether you are working out to keep some semblance of sanity or trying to recover from too many margaritas you can find 15 minutes in a day to get active.
Here are 5 Workout options when you are short on both time and space. If looking for more volume simply pair a few workouts together. Perform all the workouts as fast as possible for the sets/reps requirements.
1.)Push Up Circuit: Perform 4 Sets
T-Push Up 10 reps- Subscapular Push Up 20 reps- Push Up Plank Hold 30 seconds
2.)Climber Circuit: Perform 5 Sets
Mountain Climber 20 reps-Cross Body Mountain Climber 20 reps -Spiderman (knee outside elbow) 20 reps
3.)Total Body Circuit 1: Perform 5 sets of 20 reps each exercise as fast as possible
Jumping Jack-Pike push up (feet elevated, butt up)- Prisoner Squat
4.)Pukey: Perform 50 Total Reps of Each Exercise as fast as Possible
Reverse lunge with reach to sky-elbow tap push up-Burpee Jump 50 total of each as fast as possible
5.)Total Body Circuit 2: Perform 8 Sets of 8 Reps per exercise
Squat into reverse lunge-hand walkout- Protraction (subscap push-up)+ push up. Perform 8 reps of each exercise for 8 sets
If you are going to get a workout in don’t bother using lackluster equipment, just clear some space in your room and go to town. Piece together these circuits or do them 1 at a time, these short circuits are a great way to minimize the damage done by sub-par food and beverage choices when you hit the road.