No Equipment Body Weight – Only Hotel Room Workout

I just got back from an awesome vacation … it’s easy to forget how important it is, when you work hard, to play hard!

I always keep working out when I’m on a break – because I truly enjoy it! Problem was, at this particular destination, we weren’t reasonably close to any kind of workout facility – and I actually thought we would be – so I was totally unprepared :(

Here’s the workout I did – it’s a no equipment, body weight – only workout you can do absolutely anywhere you are.  I hope it helps you out next time you’re in a situation like the one I was last week:

(Note:  This workout doesn’t include any kind of real pulling movements – if you’re planning on doing it for any length of time – like over a week – you might want to find a pull up bar somewhere and do a few pull up ladders a couple of times per week if you can to make sure you take care of that movement pattern and associated muscle groups)

Warm upjoint mobility/dynamic stretch

Exercise pair 1 - 6 Squat Jumps/ 12 Push Ups (perform exercises back to back without rest, rest 30 seconds, repeat twice for a total of 3 rounds)

Exercise pair 2 – 8 Split Squats/ 15 Mountain Climbers (perform exercises back to back without rest, rest 30 seconds, repeat twice for a total of 3 rounds)

Conditioning ‘finisher’ – As many body weight Squats as possible in 20 seconds, rest 10 seconds, as many Sit Ups as possible in 20 seconds, rest 10 seconds, repeat this sequence 4 times (Tabata interval)

Finish w/ static stretch of tight muscle groups

Try this no equipment body weight – only workout for a quick, total body resistance, cardio and flexibility session you can complete in less than 30 minutes start to finish.

Thanks for reading and talk soon -

Forest Vance, MS, CPT, RKC

P.S. For a more no-equipment-required, body weight – only workouts like these, check out my bodyweight strength training blog at BodyWeightStrengthTraining.com

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