The Hotel Room Workout
My goal here was to design a workout that would be appropriate for a hotel room, and this one fits the bill! Since I usually have kiddos with me, I wanted the workout to be something that could be done with them or at least in their vicinity (i.e. something kids might think is fun to “participate” in without too many opportunities to accidentally ninja punch them as they repeatedly invade your space). But when I went to take photos of this workout in an actual hotel room while on vacation, none of them worked out. Apparently my phone only makes me look like a low grade photography professional when taking shots outdoors (makes sense, the phone can only do so much with my skill set😁). As a result, this workout has now been beta tested for the outdoors as well. So, feel free to use this as a workout for business trips as it is very hotel room-friendly, but it’s also a good equipment-free option for your nearest park or open space. Use it as an opportunity to soak up the last of the vitamin D for the year if you inhabit the upper portion of the USA!
The Hotel Room workout
Do each exercise 1 minute for 2 rounds (20 minutes total)
No rest between exercises
Warm up with brisk walking or marching in place for 2 minutes
Note: the baby crashed my workout but you don't need one for this routine.
Squat Walk. Reach back with your hips like you are reaching for a chair. Keep your torso upright as much as possible then walk in the squatted position forward for 4 steps the backward for the same. You should be able to touch the floor with your fingertips at all times.
2. Jumping Jacks. If you’re in a hotel, land softly if not on the first floor. Either way, land toes to heels for both the in and out jump to keep the impact to your body and pelvic floor minimized.
3. Walking Side Lunges. Step wide to your right side, sticking your hips back like reaching back for a chair. Stand up bringing feet together and step to the right two more times, then switch to left side lunges. Repeat in sets of three until time is up.
4. Oblique Pushups. Start on hands and toes, and as you lower your chest to the ground bring one knee up toward your shoulder. Do better than I am doing in this photo by keeping your head in line with your trunk.
5. Plank Hip Dips. In a plank on elbows, gently lower your right hip toward the ground then lift it back up to neutral spine. Dip to the left. Repeat for the full allotted time.
6. Single Leg Bridge. See starting position below. Lift your hips up pressing through the heel on the ground, then gently lower back down. Repeat 30 seconds one side, then switch.
7. Bear Crawl. On hands and feet, walk forward for the length of your hotel room, and the walk backward to return to start.
8. Side Plank Dips. In a side plank on your elbow, slowly lower your hips toward the ground and then return to a neutral plank. Repeat for 30 seconds then switch sides.
9. Reverse Tabletop Knee Taps. In reverse tabletop position, alternate the right hand tapping the left knee and vice versa while keeping the hips as high as possible.
10. Alternating Toe Taps. In 90/90 position with the core engaged (do a quick exhale to lightly tension the abs), slowly alternate tapping each foot. Inhale as you lower one leg, and exhale on the return to 90/90. Repeat on the opposite side. This exercise is less beneficial with speed, and more effective as a core toner with control.
