You’ve just arrived at your hotel and you realize there’s no gym at the property. You could head outside and go for a run, find the closest gym and calculate how much time you’ll lose on getting there and back, or you could simply get a quick workout in your hotel room before you head off and explore your new destination.
Working out in your hotel room could still be sweaty and effective, all while saving time and money. Oh, and you can immediately shower afterward! Here’s a killer set of exercises you can perform back-to-back, with little time to rest in between. That way, you’re keeping your heart rate up throughout the entire workout and burning more calories.
Starting with a great exercise to warm up your core and strengthen your upper body, plank leg lifts can easily be performed on the floor, but if you want to challenge yourself a bit more, lift your legs up on the hotel bed or sofa.
Place your palms right under your shoulders and engage your core muscles, making sure your body is straight and strong. Activate your leg muscles and keep your hips in a neutral position. Take a big inhale and lift your left leg up, pointing your foot to keep it fully engaged. Exhale and bring it back down. Inhale and lift your right leg up, exhale and bring it down. Keep alternating like this for 20 repetitions, 10 on each leg.
Challenge your planks and feel your abs burn.
Straight after plank leg lifts, place your palms at the edge of your sofa or bed and your feet on the floor. Keep your knees bent to 90 degrees and on your inhale, drop your hips down, bending your elbows. Exhale and push your body up by extending your arms. Inhale, bend your elbows, exhale and extend. Repeat 15-20 times.
If this feels easy, try extending your legs in front of you and using your heels to dig into the floor. It’s going to be more challenging than you think so pay attention to your lower back and if you start feeling any tension in that area, bend your knees and do the basic version.
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From dips, turn and face the right side, leaving your right palm on the edge of the bed or sofa and placing your left leg on top of your right. Place your left hand on your left hip and activate your core muscles. Inhale and lift your left leg up straight, exhale and bring it back. Repeat 15 times before turning around and doing the same thing on the left side.
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Stay in your side plank and lift your right hand up. Exhale and thread it under your body, squeezing your abs and obliques as you do so. Inhale and extend, exhale and squeeze. Every time your arm threads through, try pushing it further away from you, really feeling the burn in your core muscles.
Do 15-20 repetitions before turning to the right side and doing it all over again. Control your movements and try to prevent your hips from moving too much.
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When you’ve done your side planks, bring both palms to the edge of the sofa or bed and extend your legs behind you. Activate your core and ensure your hips are still in a neutral position. Take a big inhale and bend your elbows. Bring your entire body down and try to touch the edge of the bed or sofa with your chin. Exhale and push your body up like a plank. Inhale, lower down, exhale and push up. Go for 10-15 repetitions on this one.
If this feels a bit challenging after side planks, you can always bring your knees to the floor and do a modified version of push-ups. Alternatively, you can ditch the bed or sofa altogether and simply do your push-ups on the floor.
Push Up Stand
Challenge your push-ups.
Stand straight and bring your feet slightly wider than hip-width distance. Inhale and bend your knees, dropping your hips down and back, like you’re trying to sit in an imaginary chair behind you. Keep your core engaged and your back straight. Pay attention to your knees and make sure they’re not caving in.
Exhale and straighten your legs, squeezing at the top to really feel your hamstrings and glutes getting activated. Inhale, bend your knees and come into a squat; exhale and straighten. Repeat 15-20 times.
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Stand in front of your hotel bed or sofa and face away from it. Lift your right leg up and place your foot at the edge. You might need to move your front leg a bit further away so you have space to bend your knees. Inhale and bend your front knee to 90 degrees, exhale and extend your leg, feeling the activation of your front glute.
Inhale and bend, exhale and extend. Go for 15-20 repetitions before switching legs. This exercise is quite challenging for your balance, so keep your core fully engaged and find a focus point to look at while not forgetting to breathe.
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Lie on the floor, hips close to the edge of the bed or sofa. Lift your feet up on the bed or sofa and place your arms by your sides, palms facing down. Inhale and prepare, exhale and lift your hips as high as they will go, pushing the floor away from you through your palms and digging your feet into the elevated surface.
Inhale and bring your hips down, exhale and push up. Go for 12-15 repetitions and then lift your left leg up, continuing with the same motion but this time focusing on your right glute. Go for 10 reps and then switch legs.
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And last, but not least, finish with a nice ab routine. After your last hip thrust, bring your hips to the floor and relax your feet. Bring your hands together and clasp your palms, extending your arms fully. Inhale to prepare and on your exhale, squeeze your abs and lift your upper body, sending your arms forward and through your legs.
Inhale, bring your upper body 80% down and exhale, pushing your arms through. Repeat 15-20 times. The more you squeeze, the more you’ll fatigue your ab muscles and the faster you’ll see progress.
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And there you have it, a quick but efficient hotel workout that works your entire body. After you’re done, don’t forget to stretch and reap all the benefits!