workouts specifically designed to be done in a hotel room or in the hotel gym with no equipment and minimal options!
No Equipment Workouts
Workout 1:
5 Rounds for Time:
20 Air Squats
20 Push-Ups
20 Sit-Ups
Workout 2:
AMRAP (As Many Rounds As Possible) in 12 minutes:
10 Burpees
15 Mountain Climbers
20 Jumping Jacks
Workout 3:
For Time:
100 Walking Lunges
100 Push-Ups
100 Sit-Ups
Workout 4:
EMOM (Every Minute on the Minute) for 10 minutes:
5 Burpees
10 Squats
Workout 5:
4 Rounds for Time:
20 Jump Squats
20 Push-Ups
20 Bicycle Crunches
Dumbbell Equipment Workouts
Workout 6:
5 Rounds for Time:
15 Dumbbell Thrusters
15 Bent Over Rows (each arm)
15 Sit-Ups
Workout 7:
AMRAP in 15 minutes:
10 Dumbbell Deadlifts
10 Dumbbell Push Press
10 Dumbbell Front Squats
Workout 8:
For Time:
21-15-9 Reps:
Dumbbell Cleans
Push-Ups
Workout 9:
EMOM for 12 minutes:
10 Dumbbell Snatches (alternating arms)
10 Sit-Ups
Workout 10:
3 Rounds for Time:
20 Dumbbell Step-Ups
20 Dumbbell Push Press
20 Sit-Ups
Workout 11:
5 Rounds for Time:
15 Dumbbell Clean and Press
15 Air Squats
15 Sit-Ups
Workout 12:
AMRAP in 18 minutes:
12 Dumbbell Snatches (6 each arm)
12 Push-Ups
12 Sit-Ups
Workout 13:
For Time:
21-15-9 Reps:
Dumbbell Thrusters
Burpee over Dumbbell
Workout 14:
EMOM for 10 minutes:
10 Dumbbell Deadlifts
10 Dumbbell Hammer Curl
10 Air Squats
Workout 15:
4 Rounds for Time:
20 Dumbbell Push Press
20 Air Squats
20 Sit-Ups
Bodyweight & Cardio Workouts
Workout 16:
5 Rounds for Time:
10 Burpees
20 Air Squats
30 Sit-Ups
:40 sec bike sprint
Workout 17:
AMRAP in 20 minutes:
400m Run (or 2 minutes jump rope)
20 Push-Ups
30 Air Squats
Workout 18:
For Time:
50-40-30-20-10 Reps:
Sit Ups
Jump Rope (Doubles or Singles)
Mountain Climbers
Workout 19:
EMOM for 16 minutes:
Minute 1: 10 Burpees
Minute 2: 15 Push-Ups
Minute 3: 20 Air Squats
Minute 4: :30 Plank
Workout 20:
4 Rounds for Time:
25 Air Squats
25 Push-Ups
25 Sit-Ups
25 Calorie Row