A hot topic at the gym lately with several of our clients is what to do when they’re on the road or on vacation? The “what can I do when I am out of town and don’t have access to a gym, except the hotel gym”?
In these situations, you can still knock out a solid workout either on the beach, hotel room or even the hotel gym by utilizing objects or tools around you. For instance, if your room has a chair you could put your back foot up on the chair and perform rear foot elevated split squats. But, in the event where you are limited, you can always use bodyweight exercises that can have you sweating in no time.
Here are ten of our favorite bodyweight exercises that can be performed anywhere, anytime.
1) ISO Split Squat Holds
2) Rear Foot Elevated Split Squats
4) Bear Crawls
5)Single-Leg Hip Lifts
6) Single Leg Deadlifts/Reaches
7) Planks and Side Planks
8) Inchworms to Pushup Complex
9) Shoulder Taps
10) Lateral Squats
There are a several factors that can be manipulated to program a workout utilizing these ten exercises. We can manipulate sets, reps, tempo, time under tension, duration of the workout and rounds to name a few. Most often we manipulate sets, reps and tempo.
Duration: 30 minutes
Sets/Rounds: As many rounds as possible in 30 minutes
Reps: 10 reps or :20-:30 seconds each
A1) ISO Split Squat Hold :20 seconds each leg
A2) Pushups x10
A3) Reaching SLDL’s x10 each leg
A4) Bear Crawl x10
A5) Side Plank :30 seconds each side
A6) Inchworm to Pushup x10
A7) Rear Foot Elevated Split Squats x10 each leg
A8) Single Leg Hip Lifts x10 reps each or hold for :20 seconds each leg
A9) Plank :30 seconds
A10) Shoulder Taps x10 each arm
Next time you’re out of town for work or on vacation give this workout a try and let us know how it goes!
Have a great week!
- Coach Jerry
P.S. If you’re interested in learning more about our programs here at Vangilder Performance and Fitness, fill out the “For More Information” form on our website and we would be happy to contact you from there.