Hotel workouts
Hotel workouts are ideal for those people who don't want to let their exercise and fitness dip during their holidays or for those who spend a lot of their time travelling and staying in hotels as part of their job.
Hotel workouts can be both challenging and enjoyable, even if the hotel doesn't have a gym. Having said that, if the hotel does have a gym I'd suggest the following resistance workout:
- Chest press - 3 sets x 12 reps
- Pull downs - 3 sets x 12 reps
- Shoulder press - 3 sets x 10 reps
- Dips - 3 sets x 8 reps
- Bicep curls - 3 sets x 10 reps
- Squats or leg press - 3 sets x 12-15 reps
- Leg curls - 3 sets x 12 reps
Follow this hotel-based resistance workout with 20 - 30 minutes on the treadmill, cross trainer, exercise bike or in the hotel swimming pool swimming laps.
Home workouts: Hotels without equipment
For the purpose of the hotel workout article, I will assume that the hotel isn't equipped with a state of the art gym (or a spit and sawdust gym for that matter!). Hotel workouts can be achieved without equipment. The hotel workout below outlines exercises that can be performed in any hotel room in the world.
In terms of maintaining a physique rather than developing your physique while travel and staying in hotels without any gym equipment., aim to exercise large muscle groups through a full range of motion using your own body weight.
The hotel workout we suggest includes:
- One leg squats - hold onto the bed rest or chair for support.
- Press ups
- Jumping lunges
- Press ups with feet resting on a bed or chair
- Suitcase bicep curls
- Suitcase shoulder press
- Burpess
- Chair dips
Perform each exercise in one continuous circuit, starting with one legged squats followed by press ups etc. Perform 2 or 3 circuits with each exercise being performed for 15 reps or as many as possible if 15 reps can't be reached.
Buy some lightweight travel exercise equipment
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