Travel workouts

Overview

Here’s a couple of once-off workout ideas for a hotel room / hotel gym.

You can go in order, pick one at random each time, or spam the same workout –  it doesn’t really matter so much as there’s sufficient effort within the session.

I’ve broken it down into categories of equipment.

Hostel room

This assumes a 2 by 2 metre floor space

Tabata

  • 10 rounds
  • 20 secs Push-up
  • 10 secs Mountain Climbers

Full Body for Rounds

  • 5 rounds
  • 30 sec Burpee
  • 30 sec Reverse Lunge
  • 30 sec Hollow Rock
  • 30 sec rest

Core Circuit

  • 5 rounds
  • 30 sec L-sit Hold
  • 15 sec Side Plank
  • 15 sec Side Plank (other side)
  • 30 sec Deadbug
  • 30 sec rest

AMRAP

  • as many rounds as possible in 10 minutes
  • 5 Incline Push-ups
  • 10 Squats
  • 5 Candlesticks

Total Reps

  • for time
  • 25 Push-ups
  • 50 Sit-ups
  • 100 Squats

Descending Reps

  • 5 rounds
  • 10 Squats
  • 5-4-3-2-1 Inchworm Push-ups
  • 5 V-ups

Hotel gym

This assumes a 2 by 2 metre floor space, with dumbbells up to 20kg

Full Body Circuit

  • 2 x 10 reps DB Romanian Deadlift, rest 1 min (this is 2 dumbbells)
  • 1 x 20 reps DB Narrow Stance Squat, rest 1 min (this is one dumbbell)
  • 1 x 20 reps DB Wide Stance Squat, rest 1 min (this is one dumbbell)
  • 2 x 10 reps DB Bench, superset with
  • 2 x 10 reps DB 1-arm Row, rest 1 min

Push Day

  • 2 x 10 reps Standing DB Press
  • 2 x 10 reps Seated Incline Bench
  • 2 x 10 reps DB Bench
  • 2 x 15 reps DB Lying Tricep Extension

Double Dumbbell AMRAP

  • as many rounds as possible in 10 minutes
  • 10 reps DB Romanian Deadlift
  • 10 reps DB Lunge (each leg)
  • 10 reps DB Bench
  • 10 reps DB Gorilla Row

Full gym

This assumes a small Crossfit style gym

The Walk

Assuming you have 2 x 10 metre floor space and kettlebells (preferred, otherwise dumbbells), prowler optional

  • this is a continuous circuit with no rest
  • 20m KB Waiter Walk (both sides)
  • 20m KB Rack Walk (both sides)
  • 20m KB Suitcase Carry (both sides)
  • 20m Bear
  • 20m Monkey
  • 20m Frog
  • 20m Crab
  • 20m Prowler Pull
  • 20m Prowler Push

All the Landmines

Assuming you have a barbell you can prop onto the corner of a wall, or a landmine

  • 2 x 10 reps Landmine Press (both arms)
  • add weight, 2 x 10 reps 1-arm Barbell Row (both arms)
  • add weight, 2 x 10 reps T-bar Row
  • reduce weight, 2 x 10 Landmine Twist