Hotel gyms, training whilst on holiday

posted 2 days ago

Currently in Spain and got me thinking.

I’ve seen some shocking hotel gyms, but even with a small space should as a minimum have a smith machine and cable pulleys.

But if this isn’t available, body weight is fine. Examples.

BODYWEIGHT WORKOUTS FOR (ALMOST) ANYWHERE

Finally, Coach Adam is here to make it easy for you to keep moving. Hit these workouts anywhere when you’re short on time and equipment – also perfect for shaking the rust off after a cramped trip in the car or plane. Check the FBB Youtube channel for demo videos.

Option 1 (Sustainable Aerobic Cardio)

Choose a workout and do 5 rounds for time at a sustainable effort:

Workout 1

10 Burpee Tuck Jumps20 L Crunch30 Jump Squats40 Jumping Jacks

Workout 2

10 Full Squat Burpee20 Jump Lunges30 Mountain Climbers40 Bicycle Crunch (20/side)

Workout 3

10 Burpee Skater Jumps (5/side)20 Mountain Climbers30 Switch Lunges40 Jumping Jacks

Option 2 (Bodyweight Resistance Training)

Workout 1 (Lower Body 1)

3–5 sets:

Walking Lunges (or Reverse Lunges) x 8–12 reps/side; rest 30 secSingle Leg Glute Bridge x 10 reps/side @20X2; rest 30 secWall Sit x 30–60 sec;
Rest 60 sec before going back to 1

Workout 2 (Lower Body 2)

3–5 sets

Curtsy Squat x 8–12 reps/side; rest 30 sec1:1/4 Air Squat x 10–15 reps; rest 30 secSplit Squat Iso x 15–20 sec/side;
Rest 60 sec before going back to 1

Workout 3 (Upper Body 1)

3–5 sets

Pushup; each set to failure @30X1 Tempo; rest 30 secProne Pillowcase Row x 10 reps; rest 30 secHollow Body Hold x 30–60 sec;
Rest 60 sec before going back to 1

Workout 4 (Upper Body 2)

3–5 sets

Pike Strict Handstand Pushup OR Down dog Handstand Pushup; each set to failure @20X1 Tempo; rest 30 secProne Y Raise Hold x 5 reps with a 3–5 sec hold at the top; rest 30 secForearm Plank x 30–60 sec;
Rest 60 sec before going back to 1

0 comments