Despite some seriously impressive facilities around the globe, the phrase ‘hotel gym’ is still pretty synonymous with, well… not being very good. Think a limited range of slowly decaying dumbbells of questionable integrity, a cable stack with half the attachments missing, and a selection of cardio machines that belong in a museum. And that’s if your hotel has a gym at all.
READ MORE: 4 Mind Tricks That Work When You Have No Motivation to Work Out
That said, I’m a big believer in the idea that you don’t need a gym to get in a solid workout. You just need a smart plan and the willingness to train with the same intensity you’d bring to a fully equipped facility. This workout, one of my favourites, is a go-to hotel-room staple that covers all the major movement patterns. It’ll help you maintain muscle, stay conditioned and maybe even eke out a few gains if you push the effort hard enough.
The Ultimate Hotel Room Workout
Circuit A
5 rounds
A1. Single-Arm Towel Row x 6-10 reps per arm
- Loop a towel around a sturdy door handle.
- Lean back until your arm is fully extended.
- Pull your elbow towards your hip.
- Lower under control and repeat.
A2. Dips Between Chairs x 10-15 reps
- Place your hands on two sturdy chairs.
- Support your bodyweight with straight arms.
- Lower until your elbows reach roughly 90 degrees.
- Press back up explosively.
A3. Shrimp Squat x 5-10 reps per leg
- Stand on one leg and hold your opposite foot behind you.
- Lower under control until your rear knee nearly touches the floor.
- Keep your chest upright throughout.
- Drive through your heel to stand.
Circuit B
5 rounds
B1. Burpee x 10 reps
- Drop your hands to the floor.
- Jump your feet back into a plank.
- Perform a push-up.
- Jump your feet forward and explode upwards.
B2. Push-Up x 20 reps
- Start in a strong plank position.
- Lower your chest until it’s just above the floor.
- Keep your body in a straight line.
- Press back up and repeat.
B3. Split-Squat Jump x 30 reps
- Start in a split stance.
- Lower into a lunge.
- Jump explosively and switch legs mid-air.
- Land softly and move straight into the next rep.
This article by Andrew Tracey was originally published on Men’s Health UK
