Name: Playbook - Izabela Siuda - Hotel Room Workout No Equipment. Exercises Ideas
Uploaded: 2024-04-26T14:05:07.887Z
Duration: 20 min
Description: Hotel Room Workout No Equipment. Exercises Ideas

This workout is great to do when you're on vacation. 

It needs very little space so you can do it at hotel room. You don't need a yoga mat! All the exercises can be done using hotel furniture. 

This is a full body workout. You only need bed and/or sofa to finish it.

- Push your hips back as you come down
- Raise your arms for balance
- Touch the box and come back up

Chair squat

- Start with your hands on the wall just outside the shoulders 
- Bend at the elbows to come forward 
- Keep your core tight as you come forward 
- Extend your arms engaging your chest as you come up

Wall push up

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks on bed

- Lean over a sofa or a chair holding it with both hands 
- Kick back with right leg straightening it fully
- Repeat on the other side

Standing donkey kickbacks

- Begin in a push up position with hands wide on sofa
- Lower body down to the chair/sofa
- Push through your arms to rise back up

Wide chair push up

- Sit on the chair or a sofa and lean back on your elbows
- Lift your legs and hold for 20 seconds

Seated leg hold

- stand sideways to the bed
- rest your hand on the bed for balance
- bend your knees and go down to half squat
- lunge back
- come back with your foot forward
- repeat the recommended number of repetitions

Lunge tap

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lying face down on the ground, arms at your sides and legs extended
- Raise your trunk engaging your hands and squeeze glutes as you lift
- Go back down

Cobra lift

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and pulse for time or reps
- Complete desired reps then repeat on the opposite side

Bulgarian split squat pulses

- Start with your hands on sofa/chair and your legs bent 
- Bend your elbows down behind you
- Extend your arms engaging your triceps

Bodyweight tricep dips

Seated single leg pull

- Lean over a chair/sofa holding up on a chair
- cross over bent leg leading with your knee

Booty lift crossovers

- Start in a T side plank hold leaning on the sofa
- Raise your upper leg
- Lower it back to the starting position and repeat

Side plank leg raise

- Staying facedown, bend knees out to sides, feet up and together
- Your forehead on your hands
- Engage your buttocks and raise legs off the floor
- Lower your legs down

Hotel Room Workout No Equipment. Exercises Ideas

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