Name: Playbook - Izabela Siuda - Hotel workout 👙🌞
Uploaded: 2023-11-10T15:39:17.340Z
Duration: 20 min
Description: Hotel workout 👙🌞

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.

🇵🇱 Ten trening jest świetny, gdy jesteś na wakacjach.

Potrzebuje bardzo mało miejsca, więc możesz go zrobić w pokoju hotelowym. Nie musisz mieć maty do ćwiczeń. Wystarcza hotelowe meble. 

To jest trening całego ciała. Do tego treningu potrzebujesz tylko łóżka i/lub sofy.

- 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 workout 👙🌞

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