Have to travel for business? on leave? Road trip with friends? Busy schedule and can’t make it to the gym?
not to worry!
Here are some perfect “hotel workouts” you can do with little or no equipment that will ensure you never miss a workout and fall off track again.
These are quick workouts that you’ll be able to finish in 15-20 minutes or less so you have more time to enjoy your trip or just relax and unwind
Here’s the plan:
If you’re going on a road trip, which means you’ll be packing and driving in a car, I suggest bringing along a set of travel-style dumbbells.
If you travel a lot you should know that most hotel “fitness centers” in hotels are usually useless and you don’t want to go there and you have nothing to work on. Trust me I’ve been there.
Here are two of my favorite “travel friendly” dumbbell sets:
My #1 Travel Pick: Bowflex Select Tech Dumbbells
I love these because they combine 15 sets of weights into one. All it takes is turning a dial and you can change the resistance from 5 pounds to 52.5 pounds.
Select Tech are perfect to take with you because they don’t take up a bunch of space and you can use them almost anywhere to get a quick workout in.
If you don’t already have these in your home gym, I highly recommend that you invest in a set. (I have the following workouts for you to do at home too)
My #2 Travel Pick: Aqua Bell Dumbbells
If you’re traveling by plane, you won’t be able to bring along your trusty Select Tech, but you can bring along a pair of Aqua Bell dumbbells instead.
I like Aqua Bell because you only need to add water to adjust the weight. Then you empty them and they get packed in your suitcase.
They only weigh 16 pounds, so they’re not as heavy as the Select Tech, but they’re much easier to travel with, and will get the job done.
If you’re looking for an inexpensive dumbbell set to take with you when traveling by plane, this is probably your best bet.
Here are the workouts: You’ll go through each circuit once. (If you feel super motivated, don’t be afraid to challenge yourself and do the circuit twice.)
workout a
Warmup: Jumping jacks – 60 seconds + jog in place – 60 seconds + 10 pushups
1) Split Jump – 60 seconds
2) Close Grip Pushups -15
3) Alternating Dumbbell Bicep Curl – 15
4) Burpees – 60 seconds
5) Seated Dumbbell Shoulder Press – 15
6) Dumbbell Bent Over Row – 15
7) Bulgarian Split Squat (feet on the bed) – 10/side
8) Mountaineer – 60 seconds
9) Squat with Dumbbell Press – 15
10) Hindu Pushups – 15
11) Squat jumps on the bed (take off shoes) – 60 seconds
12) Legs on Bed Decline Pushups – 15
13) Reverse Crunches – 20
14) Plank – 60 seconds
workout b
Warmup: Jumping jacks – 60 seconds + jog in place – 60 seconds + 10 pushups
1) Prisoner Squats – 60 seconds
2) Walk Out Pushups – 12
3) Dumbbell Lat Raise (Shoulders) – 15
4) Shadow Boxing – 60 seconds
5) Dumbbell Calf Raise – 20
6) 1 leg squats (hold onto desk) – 8/leg
7) Pile Squat with Dumbbell – 12
8) Jump Squats – 60 seconds
9) Straight Leg Deadlifts – 12
10) Dumbbell Jumping Snatch on Bed – 10/side
11) 180 Pushup Jumps
12) Shadow Boxing – 60 Seconds
13) Reverse Crunches – 20
14) Plank – 60 seconds
Workout C (no equipment needed)
Warmup: Jumping jacks – 60 seconds + jog in place – 60 seconds + 10 pushups
1) Burpees – 60 seconds
2) Mountaineer – 60 seconds
3) Lying Leg Thrust – 15
4) Handstand Pushups – 10
5) Jumping on the bed – 15
6) Bodyweight Single Leg Calf Raise – 15/side
7) Close Grip Pushups – 15
8) Superman – 15
9) Coffin sit-ups – 15
10) Bulgarian Split Squat (feet on the bed) – 10/side
11) Shadow Boxing – 60 seconds
12) Prisoner Squats – 60 seconds
13) Walk Out Pushups – 10
14) Duck Walk – (Length of room x 2)
15) Reverse Crunches – 20
16) Plank – 60 seconds
BONUS ADVANCED EXERCISES FOR SERIOUS LIFTERS ONLY: If you have a hotel room where the bed or couch is raised off the floor, you can do my favorite hotel exercise, prisoner deadlifts! Just don’t go too crazy and tear things apart in the room. If you want to do it my favorite way, have a friend sit on the edge of a bed or couch to add a little weight. Don’t tell the hotel manager that you heard about it here though!
That’s all for today, hopefully you can use these workouts the next time you travel, or if you’re a home person, just use them for a killer home workout.
keep training hard,
jamin thompson
Source by Jamin Thompson
