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I was once stuck in a tiny hotel room in Sydney, Australia, but still able to do a great total body bodyweight workout. And Im going to share that fat burning workout with you today so that you can workout anytime, anywhere.
There are a number of reasons travellers have for skipping workouts, including not enough time, the gym isn’t open 24 hours, or maybe your hotel doesn’t even have a gym. If any of these reasons hold true, then you can easily and quickly get your exercise in with this bodyweight hotel room.
I always like to start my bodyweight workouts with a squatting exercise. Now the choice is yours if you’d like to do a prisoner squat or a Y-squat. However, choose one where your arms are up in the air so as to get your back involved in the exercise as well.
While performing the squat, be sure to keep your elbows back and squeeze your shoulder blades together. As you are squatting simulate the sitting-in-a-chair motion. If regular squats are too difficult, then you can always use the bed to squat down onto. Perform 10 repetitions for this exercise.
Another great exercise to warm-up the body is the push-up and so you can do these for 10 repetitions. If you’re a beginner, then you can use the bed and do incline push ups. By leaning against the bed, you are taking some of the weight off, thus, making the push-up easier to perform.
Unfortunately, there isn’t anything in the hotel room where you can do inverted rows to work the upper back, so instead you’ll do stick-ups for 10 repetitions. Be sure to keep your shoulder blades squeezed together and your elbows and wrists back while performing this exercise. Tuck your elbows in to your sides and then back up. This is a good exercise for increasing the mobility in the back of your shoulders.
So you’ve now done 3 bodyweight exercises to warm up your entire body. Now you’re ready to get started.
For the first exercise, you’ll do a step-up onto the bed. If you want to make this exercise a little bit harder, then you can always drop down before you come up onto the bed, also known as the deep step-up. The deeper you go, the more it is going to work the back of your leg.
This is a very powerful exercise and a very good single leg strength exercise that you can do in your hotel room. If you are advanced, then complete 15 repetitions for one leg and then switch over to the other side. Intermediates can do 12 repetitions, and beginners can do 8-10 repetitions.
After the step-ups you will move to an upper body exercise known as the close-grip push-up. With your hands shoulder width apart, tuck your elbows into your sides and perform a push-up for 5-25 repetitions. Alternatively, if you’d like, then you can do a wide grip push-up. This exercise in particular forces your abdominals to work harder.
I just want to heed caution to those of you who might like to perform a series of dips using the bed. Don’t do it! When you do the dip exercise with your arms behind you, you are placing a lot of stress on the joint and are much more susceptible to suffering a shoulder injury.
With that out of the way, the next exercise you will do in the bodyweight hotel room workout is the split squat. With one leg in front and one behind, drop straight down, doing 5-15 repetitions. Once you’ve done all the repetitions for one side, switch to the other side and repeat.
Another great exercise for the lower body that you can do in your hotel room is Good Mornings or Waiter’s Bow. This exercise really works the hamstrings and so you can do 8-15 repetitions. So, for this exercise, you want to push you hips back, keep your chest up, squeeze your glutes and come back up.
To finish off the hotel room workout, you will do an exercise known as the Spiderman climb. This bodyweight exercise is going to work your abdominals. To get in position, start from the top of a push-up position, and then bring one foot up next to your hand, or however far your flexibility will allow. Return your foot to the original position and alternate sides. Repeat this for 10 repetitions per side.
So with your bodyweight hotel room workouts, you are really only limited a little bit by your equipment, but mainly by your imagination in using all the bodyweight exercises I use in the more of my classic bodyweight workouts.
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Duration : 0:5:55
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he has good …
he has good shoulder flexibility
Is this a joke?
Is this a joke?
very good … thnx
very good … thnx
Nice everything. 🙂
Nice everything. 🙂
People that sit on …
People that sit on their will not even be looking for videos like this. They’ll be watching the food network on cable. LOL!
Amen to that. When …
Amen to that. When he started doing the push-ups on the bed I put the video in full screen mode. 🙂
He has a shirtless pic posted but you can’t enlarge it. 🙁
P.S. Sorry Craig. I know you’re trying to be all serious about your workout videos, but when you’re hot you’re hot. 🙂
He said it was …
He said it was meant to be a quick workout when nothing else is available to you while traveling.
u r 16??? if u r… …
u r 16??? if u r….. just w8 man!! that’s a great video! use this… make push ups and sports 🙂
im a skinny dude i …
im a skinny dude i want to gain some muscle but i dont have much muscle building equipment and im low on money is there anything i can do and i need to know like diet aswell cuz i need to buff up
HAHA never new he …
HAHA never new he was wearing glasses until 3:40
hahahaha
hahahaha
Hookers can also …
Hookers can also provide a good hotel room workout – just remember to ALWAYS hide your wallet.
can anyone tell me …
can anyone tell me if the abercrombie model workout from abercrombieworkout ( . ) com is a good workout or not?
I’m trying to build that abercrombie model kind of physique and i want to know if it’s a good workout.
If anyones tried it before reply to this or send me a message if you have, i’de really like someone whose tried it’s opinion
Decline spider-man …
Decline spider-man push-ups are very good too
Thanks so much this …
Thanks so much this helped a lot
Ah ya!
Ah ya!
read
Don’t laugh at …
read
Don’t laugh at this! Just do? it
Start thinking something you really really want cause this is
astounding the person that sent this to me said their wish came true 10
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You have just been visited by DrSuess’s Cat in the Hat. He will grant
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Make your wish when the count down is over
10,9,8,7,6,5,4,3,2,1
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Send this to 10 videos within the hour you read this.
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good tutorial
good tutorial
I felt like I was …
I felt like I was looking at my body, I’m almost the same in terms of physical shape as you. I wanna get twice as big, but I cant go to the gym for two weeks cause I lost a lot of weight :(.
there are tons of …
there are tons of bodyweight exercises. I quit lifting freeweights last December and people actually thin k I got bigger. One of my favorite bodyweight duo is Descending Burpees with pull-ups starting at 20!
…
thaaaaaaaaaaaaaaaaaaaaaaaaaaanks so much
thanks for this …
thanks for this cool video! my names Avery, kinda feelin bored if any1 wants to join me on cam or wana chat i will be signed on at __ FriendlyFlirts(.COM) __ my user ID there is Avery_aujwsynqq chat soon xx its FR33 to j0in! mwah
Craig I’ve been …
Craig I’ve been watching youre videos and I love them. You’re a true professional. Just wanted to say thanks.
jmthouston