Hotel Room Workout Plan

4 Weeks / 1 Days per Week / Intermediate

0 ratings

Workout Summary

Frequent travelers do not have to sacrifice workouts just because they are away from home. You cannot count on every hotel you stay in to have a fitness center or be located near a branch of your gym. The Hotel Room Workout guides you through a full-body strength training workout in your room. ... more

Frequent travelers do not have to sacrifice workouts just because they are away from home. You cannot count on every hotel you stay in to have a fitness center or be located near a branch of your gym. The Hotel Room Workout guides you through a full-body strength training workout in your room.

Exercise in Hotel Room


Exercising in your hotel room may sound like an impossible task, but you can substitute items in your room for the missing workout equipment. For example, a chair works just as well as an exercise bench for hotel room exercises. Also, a thick book can work like a dumbbell to stand on when doing calf raises.

The hotel exercises in this routine use your bodyweight as resistance so you do not need free weights or machines. Exercises like push-ups, squats and lunges force your muscles to lift your bodyweight against the force of gravity. The exercises also do not take up a lot of room. Just clear a small space on the floor and you can do all your hotel room workouts without going anywhere.

Hotel Room Workout Routine


The hotel workout targets the hamstrings, glutes, quadriceps, calves, chest, back, shoulders and arms, which are all the major muscle groups of the upper and lower body. It also works your core with both moving and static exercises. Moving exercises include the crunch and air bicycle. The extended plank targets the entire core by holding a static position that forces your core muscles to stabilize your torso for 45 seconds.

Exercise Variables


The entire hotel room exercise routine takes only 20 to 30 minutes to complete so it fits easily into your work and travel schedule. The hotel exercises are done in sets of two with only 10 to 20 repetitions for the upper and lower body exercises and 20 to 30 reps of ab exercises. The ab exercises have more reps because the abdominal muscles typically can do more work before they reach fatigue. Two sets of moderate to high reps is enough to increase muscle tone and endurance.

The Hotel Room Workout is designed for use once a week. Longer and more challenging workouts to add muscle mass or improve athletic performance may be done at home. This hotel room workout routine does ensure that you do not lose muscle when traveling.

One day a week of strength training does not get results, but the Hotel Room Workout fits into an existing exercise routine so that you do not miss workouts. Skipping workouts stalls your progress. If you must travel for an entire week, use this hotel workout two to three times and then use a new routine when you return home. Start following this Hotel Room Workout Plan now!

Hotel Room Workout Plan

4 Weeks / 1 Days per Week / Intermediate

0 ratings
Hotel Room Workout Plan

Hotel Room Workout Plan

4 Weeks / 1 Days per Week / Intermediate

0 ratings

Workout Summary

Frequent travelers do not have to sacrifice workouts just because they are away from home. You cannot count on every hotel you stay in to have a fitness center or be located near a branch of your gym. The Hotel Room Workout guides you through a full-body strength training workout in your room. ... more

Frequent travelers do not have to sacrifice workouts just because they are away from home. You cannot count on every hotel you stay in to have a fitness center or be located near a branch of your gym. The Hotel Room Workout guides you through a full-body strength training workout in your room.

Exercise in Hotel Room


Exercising in your hotel room may sound like an impossible task, but you can substitute items in your room for the missing workout equipment. For example, a chair works just as well as an exercise bench for hotel room exercises. Also, a thick book can work like a dumbbell to stand on when doing calf raises.

The hotel exercises in this routine use your bodyweight as resistance so you do not need free weights or machines. Exercises like push-ups, squats and lunges force your muscles to lift your bodyweight against the force of gravity. The exercises also do not take up a lot of room. Just clear a small space on the floor and you can do all your hotel room workouts without going anywhere.

Hotel Room Workout Routine


The hotel workout targets the hamstrings, glutes, quadriceps, calves, chest, back, shoulders and arms, which are all the major muscle groups of the upper and lower body. It also works your core with both moving and static exercises. Moving exercises include the crunch and air bicycle. The extended plank targets the entire core by holding a static position that forces your core muscles to stabilize your torso for 45 seconds.

Exercise Variables


The entire hotel room exercise routine takes only 20 to 30 minutes to complete so it fits easily into your work and travel schedule. The hotel exercises are done in sets of two with only 10 to 20 repetitions for the upper and lower body exercises and 20 to 30 reps of ab exercises. The ab exercises have more reps because the abdominal muscles typically can do more work before they reach fatigue. Two sets of moderate to high reps is enough to increase muscle tone and endurance.

The Hotel Room Workout is designed for use once a week. Longer and more challenging workouts to add muscle mass or improve athletic performance may be done at home. This hotel room workout routine does ensure that you do not lose muscle when traveling.

One day a week of strength training does not get results, but the Hotel Room Workout fits into an existing exercise routine so that you do not miss workouts. Skipping workouts stalls your progress. If you must travel for an entire week, use this hotel workout two to three times and then use a new routine when you return home. Start following this Hotel Room Workout Plan now!

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Flat Bench
  • Dumbbells
  • Exercise Mat
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Shoulders / Expert
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Abs / Expert
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hotel room workout should take 20-30 minutes and everything you need for the workout should be right in the room with you. For the bench dips you can just use a chair and for the cal raises on a dumbbell just find something with a lip that is about 6 inches tall to stand on. If you can't find a lip to stand on just do it right from the floor. The hotel room workout is great for those who travel and don't have very much time to get a workout in.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Hamstrings secondary Middle back secondary Lower back secondary Obliques secondary Hip flexors secondary Quads primary Chest primary Calves primary Abs primary Shoulders primary Triceps primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Shoulders / Expert
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Abs / Expert
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hotel room workout should take 20-30 minutes and everything you need for the workout should be right in the room with you. For the bench dips you can just use a chair and for the cal raises on a dumbbell just find something with a lip that is about 6 inches tall to stand on. If you can't find a lip to stand on just do it right from the floor. The hotel room workout is great for those who travel and don't have very much time to get a workout in.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Hamstrings secondary Middle back secondary Lower back secondary Obliques secondary Hip flexors secondary Quads primary Chest primary Calves primary Abs primary Shoulders primary Triceps primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Shoulders / Expert
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
Default
Abs / Expert
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hotel room workout should take 20-30 minutes and everything you need for the workout should be right in the room with you. For the bench dips you can just use a chair and for the cal raises on a dumbbell just find something with a lip that is about 6 inches tall to stand on. If you can't find a lip to stand on just do it right from the floor. The hotel room workout is great for those who travel and don't have very much time to get a workout in.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Hamstrings secondary Middle back secondary Lower back secondary Obliques secondary Hip flexors secondary Quads primary Chest primary Calves primary Abs primary Shoulders primary Triceps primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Shoulders / Expert
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
Default
Abs / Expert
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hotel room workout should take 20-30 minutes and everything you need for the workout should be right in the room with you. For the bench dips you can just use a chair and for the cal raises on a dumbbell just find something with a lip that is about 6 inches tall to stand on. If you can't find a lip to stand on just do it right from the floor. The hotel room workout is great for those who travel and don't have very much time to get a workout in.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Hamstrings secondary Middle back secondary Lower back secondary Obliques secondary Hip flexors secondary Quads primary Chest primary Calves primary Abs primary Shoulders primary Triceps primary Muscles diagram

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Flat Bench
  • Dumbbells
  • Exercise Mat

37 people started this plan

No Reviews yet.

Hotel Room Workout Plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Flat Bench
  • Dumbbells
  • Exercise Mat

37 people started this plan