Hotel room workout

[mccarterb]

#17573

Hey guys. I’m in a hotel room in the middle of nowhere. I’d love it if we had an emergency workout that could be done when there is nothing but the floor, your bed, a table and chairs to workout with.

My thought would be to try and stall some muscle loss when you are unsure when your going to have sccess to a gym again.

Any ideas?

[Murph]

#17574

We discussed this in a meeting yesterday!

We do have plans on adding more things to the site like this.

Here’s a full body session you can do in a hotel room with no equipment:

Perform as a circuit:

Tempo Body Weight Squat-5 down-o up x 12 +
Side Plank x 12 count each side +
Tempo Pushup-5 down-0 up x 12 +
Deadbug x ALAP +
Tempo Hip Extension-5 up-5 down x 12
Rest 60 seconds
Repeat 5 times

If you have some bands, let me know and I can send you some things to add.

[mccarterb]

#17576

This would be helpful for TFL

I don’t have a band, but maybe could acquire one later to keep in my travel bags. At most I can maybe pick up my buddy who is 135 lbs if it’s going to look awesome on Instagram. That’s the only way he will say yes to that. I also have a backpack.

Suitcase is maybe 18kg full.

Can you explain this tempo thing a bit. And the dead bug?

[Murph]

#17578

Tempo is you use a count for each rep. It makes it more difficult, especially with body weight.
EG:
Tempo Body Weight Squat-5 down-o up x 12 +
Count to 5 slowly on the way down (1/1000, 2/1000, 3/1000, 4/1000, 5/1000) and for the 0 count, explode up.

Use whatever number is listed in the Down/Up as your count.

Look up Deadbug in Video library for variations.

And watch this:

Dead Bugs: Everything You Need to Know

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