Traveling and the only place to workout is the hotel gym?
Apr 29, 2015
Traveling and the only place to workout is the hotel gym? Try these two workouts to help you stay in shape!
Full Workout Day #1 Anterior
Warm up:
Foam Roll
Active Stretching
Resistance Training: Stick with the same exercise until you are down with set 2 or 3
2-3 Sets 1-2 minutes rest between sets
1)Barbell Bench (With Spotter) or DB bench press 6-10 Reps (Should be heavy enough so you can’t get past 10)
2)Front Squat with DB’s 8-12 Reps
3)Over Head Press with Bar or DB’s 8-12 Reps
4)Lunges with DB’s in place 10 Reps each leg
5)Tricep Kickback or Extension DB’s 8-12 Reps each Arm
Interval training: Alternate through the sets
:30 Seconds on :30 seconds off between each set. Going as fast as you can for each.
Jump Rope or Ladder :30 Seconds
Split Jacks :30 Seconds
Sit ups :30 Seconds hold 10-20 pounds
Full Gym Workout Day #2 Posterior
Warm up:
Foam Roll
Active Stretching
Resistance Training: Stick with the same exercise until you are down with set 2 or 3
2-3 Sets 1-2 minutes rest between sets
1)Barbell Row 6-10 Reps (Should be heavy enough so you can’t get past 10)
2)Suitcase Deadlift with DB’s or Barbell Deadlift if someone can show you the technique. (If not done correctly this one can hurt your back)
4-8 reps Heavy
3)Lat Pull-down or pull-ups 8-12 Reps
4)Bicep curls any variation 8-12 Reps
5)RDL’s (Romanian Deadlifts) 6-10 Reps
(Have someone show you this one also)
Interval training: Alternate through the sets
:30 Seconds on :30 seconds off between each set. Going as fast as you can for each.
Sprints on treadmill :30 on :30 off
Burpee :30 on :30 off
Russian Twists