Hotel room exercise routine

August 5, 2015

 

A few weeks ago I posted a workout on my Instagram while I was traveling. I have had so many comments and questions since then, I decided to give that routine an entire post here. 

Depending on how long I travel for, I may take a piece of equipment along like a skipping rope, elastic band or TRX. On short trips, I will just rely on my body weight and a park bench, a chair in the hotel room or the bed. The workout is still fun, intense, and - best of all - finished quickly! 

 

This specific routine is super easy to follow and I have given you tips to make the entire routine harder. The routine can be done in a tiny hotel room barefoot, in your PJs or even naked - hey, who am I to judge?!

 

Perform each of the 9 exercises back to back, take a break, and repeat 1-2 more rounds. Done! 

 

1. Run on the spot: 1 minute

 

  • Start with an easy jog here, then bring your heels up higher to the butt.

  • Run for an entire minute or alternate walking on the spot and running if you feel out of breath too quickly. 

Focus: 

Land softly on your toes to buffer too much impact on your joints.

 

 

2. Step ups on a chair/ bed/ bench: 20x each leg

 

 

  • Place your right foot on top of the chair. 

  • Now step up until you are completely standing on top of the chair, bringing your left knee up towards the chest. 

  • Step back down, keeping the right foot on the chair, and step right back up. 

Focus: 

Try to move quickly, but staying stable throughout the whole move. Make sure your right knee does not drop inwards but stays on top of your right foot the whole time. 

 

Make it harder:

Add an arm reach up towards the ceiling when you reach the top of the step up. 

 

 

3. Push ups on a chair/ bed/ bench: 20x 

 

 

  • Start with your hands underneath your shoulders. Make sure your shoulders are not too far behind your hands but directly on top. Spread your fingertips and push into all 10 fingers. 

  • Open your feet slightly apart - this will give you more stability.

  • Inhale and bend your elbows, lowering your chest down towards the chair.  

  • Exhale and push yourself back up to your starting position. 

Focus: 

Make sure your whole body stays very straight, not letting your hips sag down.

 

Make it harder:

Take the push ups to the floor instead. 

 

 

4. Run on the spot: 1 minute 

 

Make it harder: 

Turn the easy jog to a high knee by running your knees up high to the chest as fast as you can. 

 

 

5. Small lunges with back foot on the chair: 20x each side 

 

 

  • Place your right toes on the edge of the chair. 

  • Step your left foot far to the front. 

  • Now bend your right knee down to the floor until you hit a 90º angle in your front left knee and hold this lunge position.  

  • Move up and down in the lunge, keeping the range very small: about 1 inch. 

Focus: 

Make sure your shoulders are directly above your hips and you are not leaning forward. Also don't push into the front toes of the left foot. Instead keep the weight mostly in your back foot pushing into the chair. 

 

Make it harder:

Add a little hop to the lunge. Every time you move up from the lunge, jump your left foot up from the floor, then land back down in the lunge position. 

 

 

6. Bench dips: 20x 

 

  • Place your hands on the edge of the chair, step your feet away from you, and move your butt towards the edge of the chair. 

  • Inhale and bend the elbows, sliding your back against the edge of the chair. You want your elbows to bend all the way to 90º. 

  • Exhale and straighten the elbows again, lifting your chest as your are coming up and lowering your shoulders away from the ears. 

Focus: 

Make sure that you don’t use your hips to lift up, but work purely from your upper body. 

 

Make it harder:

Straighten your legs all the way in front of you. 

 

 

7. Run on the spot: 1 minute

 

 

8. V-sit leg slides: 20x 

 

 

  • Sit on the chair with your hands placed on the edge of the chair. Your knees are tucked into the chest. 

  • Exhale, draw the belly button in, and slide your legs out as straight as possible. 

  • Inhale and pull the knees back into the chest. 

Focus: 

Make sure you don’t dip into your lower back but use your abs strength to hold the legs in the air. 

 

Make it harder:

Don’t hold on to the edge of the chair but keep your arms stretched out in front of you. 

 

 

 

9. Plank knee runs: 1 minute 

 

  • Start with your hands underneath the shoulders again like you did for the push ups. 

  • Step your feet back into a perfect plank position, a long line from head to heels. Make sure your hips are not too high or low. 

  • Now run your knees into the chest one at a time. Try to speed this up throughout the minute. 

Focus: 

Make sure that during the minute your hips don’t start to come up high towards the ceiling. 

 

Make it harder:

Take the plank knee runs to the floor instead of the chair. 

 

 

Happy workout! 

 

 

 

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© 2020 Martina Zand