Friday, January 18, 2013

Hotel Workout 2

Continued from Hotel 1 Workout Post...

With so many people traveling these days for work or vacation, I thought it appropriate to post a couple workouts that can be done in a hotel. Most hotels have a small "gym" or "fitness center" which would offer you some basic equipment - a treadmill, some free weights and maybe a medicine ball. Below is an indoor workout that can be done in a hotel with basic equipment. Depending on what they have and how many flights of stairs they have, you may need to adjust or replace a couple exercises, but it gives you a great outline for a calorie burning, strength training and cardio workout that will help you come home from your road trip energized and ready to jump back into life instead of feeling sluggish and like you gained a few pounds (because if you eat right and exercise, you shouldn't). Happy travels!

Hotel Workout 2

Warm up for 5 minutes

30 Bicep curls (15 each arm, medium weight)
30 Prisoner Squats (medium weight)
30 Overhead Shoulder Press (medium - light weight)
30 Sit Ups with Medicine Ball or light weight
30 Pulse Ups

Sprint up all flights of stairs and medium pace back down

20 Bicep curls (10 each arm, same or little lighter weight than before)
20 Prisoner Squats (same or little lighter weight than before)
20 Overhead Shoulder Press (same or little lighter weight than before)
20 Sit Ups with Medicine Ball or light weight
20 Pulse Ups

Sprint up all flights of stairs and medium pace back down

10 Bicep curls (10 each arm, medium weight)
10 Prisoner Squats (medium weight)
10 Overhead Shoulder Press (medium weight)
10 Sit Ups with Medicine Ball or light weight
10 Pulse Ups

Sprint up all flights of stairs and fast pace back down

5 Bicep curls (10 each arm, heavy weight)
5 Prisoner Squats (heavy weight)
5 Overhead Shoulder Press (heavy weight)
5 Sit Ups with Medicine Ball or light weight
5 Pulse Ups

Cool Down and Stretch

Prisoner Squats - cradle top of dumbbell in your hands at your chest, press hips back, keep shoulder up and squat down.

Pulse Up - lay flat on the ground, bring both legs straight up into the air and raise hips off the ground, bring hips back down while keeping legs up. Repeat.

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