Hotel Room Workout

Written by: Kayte Corrigan

Plucked from your sacred routine and sent out on location for an assignment.

You’ve found yourself in a climate you’re not accustomed to, and the locals think a salad is iceberg lettuce drown in ranch. However, your employer has sprung for a hotel room designed for your every comfort. Well almost, they call a broken treadmill in a carpeted closet their state of the art fitness facility, but you aren’t buying it. You didn’t pack dumbbells or a mat, let’s face it, your bag just makes weight as it is. So what can you do?

Try this 40-50 minute workout from inside your hotel room. Turn on your favorite tunes and tune out the ugly bedspread. This is your gym now. Use the stopwatch on your phone or the second hand on your wristwatch and use a bath towel as a mat. It might not be HIP Studio but it’s close enough!

Warm Up:

  • 1 minute high knee sprint
  • 1 minute jumping jacks
  • 1 minute jump the line (side to side, feet together)
  • 1 minute high knee sprint

(don’t worry about the person in the room below you, they need to be checked out by 11am anyway)

Circuit Workout - Repeat each circuit 3 times before moving on to the next.

 1st Circuit:

  • 20 Squats (feet parallel, feet hip distance)
  • 15 Squat Jumps (touch the floor)
  • 10 Burpees

 2nd Circuit:

  • 40 Mountain Climbers (each leg counts as 1 rep)
  • 15 Push Ups (option: put your feet on a chair for decline)
  • 15 tricep dips (on the floor in “crabwalk” position or from the chair with option to extend legs straight)

3rd Circuit:

  • 20 deep lunges on each leg (option: put back leg on chair, front knee stays behind the ankle)
  • 15 plié squats + 10 pulses (legs externally rotated)
  • 20 calf raises (1st set parallel, 2nd set externally rotated, 3rd set internally rotated)

Cool Down + Abs:

  • 1 Minute forearm plank
  • 1 minute side forearm plank (last 20 seconds thread the needle)
  • 1 minute other side forearm plank (last 20 seconds thread the needle)
  • 50 bicycles (elbow to knee)
  • 1 set of 100s (legs tabletop or diagonal, inhale for 5 breaths and exhale for 5 breaths)
  • 30 reverse crunch or hip raises (lower abs work, legs extended to the sky).

Stretch hip flexors, hamstrings, glutes, spine twist and extension as needed.