Hotel Workout Plan
If you're taking a relaxing vacation away or you're headed out on business and know you're going to be staying in a hotel room, having a good workout program to turn to will be a very critical element in keeping up with your fitness progress.
Unfortunately, far too many people overlook the benefits of pre-planning their workout program before they leave. If you don't go in with a plan, the chances that you just skip your workout entirely will be that much greater.
If you know what you'll be doing ahead of time though, then it's really just a matter of putting that plan into action.
This said, the primary things that you'll want to focus on with your hotel workout plan is keeping the sessions shorter since you likely won't have hours to dedicate to doing the workouts and then also keeping them higher paced.
By doing so you'll burn more calories, produce a good metabolic spike, and help to maintain your strength level during the time away.
The following workout assumes that you have a simple set of dumbbells that you can access, which most hotels with a gym will have. As long as you phone ahead to the hotel before you leave and ensure that it does contain a gym (or opt for another hotel altogether if it doesn't), then you should have no problem getting this workout in.
Note for those of you who are quite a bit stronger out there, it's very likely that they won't have the range of dumbbells that you'd need to really evoke that overloading response, which is why we've taken the rep ranges up considerably on these exercises.
By performing more reps you'll still place an overloading stimulus on the body, thus make progress.
Note : For any exercises listed below using dumbbells, you can choose to use resistance band or any suitable equipment to replace it
Monday
Reps |
Sets |
Rest |
|
Dumbbell squats |
15 |
3 |
30 seconds |
Step Ups |
15 |
3 |
30 seconds |
Lunges |
20 |
3 |
30 seconds |
Standing Calf Raises |
25 |
3 |
30 seconds |
Lying Leg Raises |
20 |
3 |
30 seconds |
Tuesday
Reps |
Sets |
Rest |
|
DB chest press |
15 |
3 |
30 seconds |
DB bent over rows |
15 |
3 |
30 seconds |
DB shoulder Press |
15 |
3 |
30 seconds |
DB Pull-Overs |
20 |
3 |
30 seconds |
Triset: bicep curls, tricep extension, lateral raises |
12 |
3 |
30 seconds |
Wednesday
Off – rest and recover
Thursday
Reps |
Sets |
Rest |
|
DB Deadlifts |
15 |
3 |
30 seconds |
DB Split Squats |
15 |
3 |
30 seconds |
DB Lunges |
20 |
3 |
30 seconds |
DB Standing Calf Raises |
25 |
3 |
30 seconds |
Plank |
30-60 second hold |
3 |
30 seconds |
Friday
Reps |
Sets |
Rest |
|
Incline DB Chest Press |
15 |
3 |
30 seconds |
DB Bent Over Rows |
15 |
3 |
30 seconds |
DB Upright Row |
15 |
3 |
30 seconds |
Triset: Dumbbell hammer curls, tricep overhead extension, front raises |
12 |
3 |
30 seconds |
Saturday & Sunday
Cardio training: 30 minutes moderate cardio activity on both days.
Testimonial
If you want to know how to get ripped, cut and buff without counting calories, turning into gym rats or pushing through the pain, then I'd highly recommend checking out Ripped Cut Buff - The Total Transformation Program. read more...
- Shannon Clark
