Jan
27

The hotel room workout

If you’ve got a small space you can still get a killer workout. No tools needed. No enormous space required.

First, select 3-5 exercises from this list (search online for examples):

  • hollow rocks
  • burpies
  • push-ups
  • sit-ups
  • back extensions
  • jumping jacks (star jumps)
  • squats
  • lunges
  • tuck jumps

Now, select a workout format from this list:

  • 3-5 rounds of 60 seconds per exercise
  • 10 rounds of 10 repetitions of each exercise
  • 50 repetitions of each exercise
  • 100 repetitions of each exercise
  • Tabata intervals for 3-5 exercises

Now, get a stopwatch and complete your workout as quickly as you can.

You can get a great workout (in fact a great series of workouts) by following this method. It is not a complete fitness training program but will suffice when you are travelling or stuck indoors without equipement (due to the weather perhaps). You can even do the whole thing without moving from the place where you started.

January 27, 2009   //   Health & Fitness   //   5 Comments   //  

5 Comments to “The hotel room workout”

  • January 27, 2009 at 12:08 pm
    Jess says:

    Good post!

    Quite a number of my recent work outs have been like those above.
    (school holidays & no baby sitting!)

    Yesterday (my rest day) I went down to the park with the kids & practiced kipping pull-ups, bar dips & skin the cats (followed by a game of cops & robbers).

    I love bodyweight exercise & nothing makes my body ache like “cindy” – in a good way of course.

    Keep spreading the word :)

  • January 27, 2009 at 6:25 pm
    Adam Stanecki says:

    Thank you, Jess.

  • January 28, 2009 at 11:34 am
    Andrew says:

    Here is something similar from CFJ
    http://library.crossfit.com/free/pdf/43_06_austere_training.pdf

  • January 28, 2009 at 11:52 am
    Adam Stanecki says:

    Yeah, nice article that one!

  • January 28, 2009 at 12:41 pm
    Jess says:

    Found a useful (22 page) list of bodyweight workouts on http://www.petranekfitness.com in the links.
    Band sprints, agility ladder runs, t-runs & suicides are also great when space is limited & the cost of equipment is low.
    Australian kettlebells sells a door anchor for powerbands that is strong enough for me to complete indoor band sprints .

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