Hotel gyms can be hit or miss, but when it comes to putting some work in, never discount using your body weight to execute a hotel room workout. Most hotels, from affordable to premium, have some type of fitness center. Whilst this might be the case, even a large facility can pose barriers to your regimen. What if the fitness center is at full capacity? What if the facility lacks the proper tools and equipment needed for your current regimen? What if your company decides to cut the travel budget, unbeknownst to you, and you’re in a roadside trucker motel?
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As a man of wisdom and professionalism, you will be prepared for such situations. You have goals – you have a system that will be executed. The Hotel Room Workout is a system, a carefully crafted program just for you and your unwavering drive.
The Hotel Room Workout
Hotel Room Workout: Lower Body Edition
The second installment of The Hotel Room Workout targets the lower body. Forget the leg press, forget the seated calf raise machine, and learn how to use your own armour to forge a lean and strong lower body. Your lower body is the foundation for strength and size. Never miss a leg day again with these exercise variations.
Stationary Forward Lunge
Description: Step forward towards a lunge position, lower into a standard lunge, return to starting position, and repeat with same leg.
Repetitions: 12 each leg
Sets: 2
Stationary Lateral Lunge
Description: Step laterally to the side and lower into a squat position, return to starting position, and repeat with same leg.
Repetitions: 12 each leg
Sets: 2
Air Squat
Description: Begin with the feet shoulder width apart, your chest out, your spine neutral, your eyes forward, and lower into a standard squat position. Rise from squat position maintaining proper form and “sinking” through your heels.
Repetitions: 20
Sets: 2
Single-Legged Deadlift
Description: Standing upright, slowly hinge at the hip so that your upper torso becomes parallel to the floor and one leg is kept straight, also parallel to the floor. Return to standing position and repeat, attempting to keep the one leg elevated throughout the set.
Repetitions: 10 each leg
Sets: 2
Chair Step-Up
Description: Standing upright, step forward and up to a stable chair or similar surface. Driving through the heel of your foot, straighten the leg and bring the trail leg through. Return to the floor and repeat with same leg.
Repetitions: 10 each leg
Sets: 2
Squat Jumps
Description: Begin with the feet shoulder width apart, your chest out, your spine neutral, your eyes forward, and lower into a standard squat position. Forcefully rise from this position and leave the floor into a jump. Softly return the floor and immediately repeat the movement pattern.
Repetitions: 15
Sets: 2
Split Squat
Description: Standing with the legs apart forward-to-back, lower into a standard split squat position (Bulgarian Split Squat). Maintaining proper form, rise from the position and repeat on same side. Note: you can also elevate the rear leg to modify the range of motion using a chair, bed, table, or other stable object.
Repetitions: 10 each leg
Sets: 2
Standard Bridge
Description: Lying flat on your back with the feet flat on the floor and knees bent, raise your hips up towards the ceiling and “drive” through your heels. Engage the Glutes at the top of the movement pattern and return to the starting position.
Repetitions: 15
Sets: 2
Like any training program, your effort and attention to detail are paramount. For optimal results, the exercises within each installment should be completed in the order they are listed, in a steady tempo, and with proper form. Maintenance is not the goal with each installment of The Hotel Room Workout– ConFITdent men aim for progress and you define that for yourself.