Hotel Room Workout – Upper Body

by | Oct 22, 2018 | Diet & Fitness, No Equipment, Tutorials, Workouts

woman in hotel room

By: Scott Lathrop

 

This is the first installment in my Scott’s Fitness series. A series dedicated to providing quality workouts – no matter your situation. Check back in a couple of weeks for workout #2.
 

Do you travel for work? Do you lack workout equipment, a gym, or time? Or all three?

Don’t worry. We’ve got a quick upper-body and ab workout that can be performed in a hotel room in less than 20 minutes. Simply complete the 10 exercises, keep rest periods to a minimum, and repeat the series one more time!

We guarantee you’ll be feeling it.

Not familiar with an exercise? Keep scrolling for the detailed section.

Overview:

    1. Pushups – to failure
    2. Heels to the Heavens – 30 seconds
    3. Wide pushups – to failure
    4. Mountain Climbers – 30 seconds
    5. Decline Pushups – to failure
    6. Cross Knee Mountain Climbers – 30 seconds
    7. Plank Ups – to failure
    8. Oblique Crunch – 30 seconds
    9. Pike Press – to failure
    10. Oblique Crunch – 30 seconds
    11. Repeat!

 

Details for Each Exercise:

  1. Pushups – to failure
    • Instructions: You’ve seen a pushup before. But do you know the proper form?
      • Lay face-down on the ground, place your hands outside your chest (slightly wider than shoulder-width), and press the pads of your toes into the ground.
      • From that position, use your arms and chest to press yourself up, keeping your body in a straight, rigid line from head to toe like a board. Don’t let your butt rise up or sag! If this is difficult, try clenching your butt and abs to keep everything in line.
      • At the top of your push-up, your arms should be straight and you should be supporting your weight.
      • Lower yourself until your body is just off the ground, and push back up to the top.
      • Repeat until failure.
    • Want to make it easier?
      • Perform this exercise from your knees, and be sure to do it slowly.
  2. Heels to the Heavens – 30 seconds
    • Instructions:
      • Lie flat on your back with your hands palm-down on the floor.
      • Lift your legs straight above you, making as close to a 90 degree angle with your torso and legs as possible (you may need to bend your knees, but try to keep it straight).
      • Using your core, “pulse” your legs straight up into the air and back down, repeatedly. Your upper back should not leave the floor, and don’t let your legs sag towards your head. Keep the legs straight up and lift your hips off the ground.
      • Repeat for 30 seconds.
  3. Wide pushups – to failure
    • Instructions:
      • Same as regular push-ups, only place your hands a couple of hand-widths wider than shoulder-width.
      • Repeat until failure.
    • Want to make it easier?
      • Perform this exercise from your knees, and be sure to do it slowly.
  4. Mountain Climbers – 30 seconds
    • Instructions:
      • Start at the top of your push-up position, also called “plank” position.
      • While maintaining a straight line from head to feet, pull one knee to your chest.
      • Quickly, trade legs and pull the other knee to your chest.
      • Repeat this as fast as possible for 30 seconds, while maintaining form.
  5. Decline Pushups – to failure
    • Instructions:
      • Same as regular push-ups, only this time elevate your feet.
      • If you have a chair in your hotel room, put your feet on that. Otherwise you can use your couch, end table, or bed to elevate your feet.
      • Repeat until failure.
    • Want to make it easier?
      • Perform this exercise from a lower incline, and be sure to do it slowly.
  6. Cross Knee Mountain Climbers – 30 seconds
    • Instructions:
      • Same as regular mountain climbers, but this time instead of pulling your knee to your chest, pull your knee towards the opposite elbow (right knee, left elbow, and vice versa).
      • Repeat as fast as possible for 30 seconds, while maintaining form.
  7. Plank Ups – to failure
    • Instructions:
      • Start at the top of a regular push-up position.
      • Keeping your body in a straight line, lower yourself to your elbows.
      • Press your hands back into place one at a time and return to the top of your push-up position.
      • Repeat until failure.
  8. Oblique Crunch – 30 seconds
    • Instructions:
      • Similar to a regular crunch, except start by laying on your left side, right leg on top of left leg, with knees slightly bent.
      • With your right hand on your head and left hand palm down on the floor in front of you, simultaneously raise your torso and legs of the ground. Try to touch your right knee with your right elbow, but don’t worry if you can’t quite touch.
      • Slowly repeat for 30 seconds.
    • Want to make it easier?
      • Try lifting just your torso or just your legs.
  9. Pike Press – to failure
    • Instructions:
      • Start at the top of your regular push-up position, and lift your butt into the air. Extend your arms so your hands to butt make a straight line pointing up into the air, and your feet to butt also form a straight line.
      • Keeping everything else rigid, bend at the elbows and lower yourself until your head is about to touch the floor, and then extend your arms straight again.
      • Repeat to failure.
    • Want to make it easier?
      • Perform this exercise from your knees, and be sure to do it slowly.
  10. Oblique Crunch – 30 seconds
    • Instructions:
      • Same as above, but this time, do it on your right side.
  11. Do it all once more!

 

Want to take your fitness to the next level? Sign up for my online personal training program HERE, and start receiving personalized, monthly workout regimens – complete with video instructions for the exercises – that fit your schedule, equipment, and goals.