I work with a lot of roller derby players that are often on the road and need to train in hotel rooms so I’ve been making programs like these for the last decade.
For people with an intermediate fitness level, this hotel room bodyweight work out or as I like to call it, a ‘PUMP’ should be performed as a superset to maximize training efficiency and intensity. This means you do not have any rest between exercises, you flow right through the 8 exercises and take a (2 min) break once you’re done, then repeat.
It should take approximately 7-10 minutes to complete one round of PUMP. Then repeat 2-3 times according to your fitness goals.
By doing the exercises back to back it becomes a metabolic training which means that we maximize calorie burn and increase metabolic rate during and after the workout. So once you cave in and eat that cupcake or froyo at the airport, you’re body is trained to burn it!
And If you’re a beginner, no worries, just perform the exercises at your own pace or modify them to suite your needs.
1. Burpee with hip touch
This is a great alternative to a traditional burpee with some added core work. From a standing position go down into a push-up position. Perform a push-up, once you are back up in the straight arm push-up position slowly lift your right hand off the floor and touch your right hip for 2 seconds, bring your hand back to the ground and do the same with your left side. Return to standing position and jump upwards. That’s 1 rep. Repeat 10 times.
2. Side plank with leg lift
This is a modified side plank where I’ve added leg lifts to further activate the oblique muscles (side abs). Position yourself sideways on the floor, with your elbow and forearm supporting your upper body off the ground and your feet staked onto the foot from the same side as your elbow.
Once you are in the side plank position, slowly lift the top leg and hold for 3 seconds. That is one rep. Repeat 10-20 times on each side. If your form breaks, you’ve done enough and can move on.
3. Mountain climbers
These are a great compound plyometric exercise that work your quads, chest, hamstrings, and shoulders. Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Then explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
4. V-Up Crunch
Lie down on the floor facing up with your arms extended overhead. Gradually lift your arms and legs and the same time, raising them upwards and reaching your hands towards your toes as they meet above the center of your core then come back down slowly and controlled. For extra work do not touch the ground when you finish one repetition, hover slightly above the ground with both the arms and legs and explode upwards again. Repeat 10 times.
5. Squat and Lunge with holds
Most of you know how to do a traditional lunge or squat, simply add a three second hold at the bottom of the movement, during the isometric part of the exercise. For a squat that means you stand up, then go down into the squat and hold for three seconds. Then come back up, go down and hold again. The key is to make the standing movement quick, it should only take a second to pop up and be back down in the next 3 second hold.
Do the same with a forward lunge. Lunge down and hold for 3 seconds, pop up and down again for another hold. Your legs should be on fire after doing 15 squats with hold and 15 lunges on each leg with hold.
6. Squat and Lunge Jumps
Immediately after doing the isometric work with holds I suggest going into plyometric burns. That means explosive jumps. 10 jump squats and then alternating jump lunges for a total of 20 (10 on each leg).
7. Plank with forward punches
Start in the plank position with the elbows bent and the weight resting on the forearms. Your elbows are directly below the shoulder. Keep your body straight at all times. Once you are stable, throw 30 punches straight ahead.
8. Plank jumping jacks
This final exercise strengthens the core and lower back. Start in the plank position with the elbows bent and the weight resting on the forearms. The body should form a straight line from the shoulders to the ankles.
Jump your feet out to the sides as if you were performing a jumping jack but keep your upper body still. Return your feet to the starting position and that is 1 rep. Perform 15 reps
And voilà…. You’ve been ‘PUMPED’! Take a 2 minute breather and repeat! Have questions? Leave a comment below or connect with me on Facebook.