Posted on July 02, 2015 by Jenny Cromack

Hotels can often be places of neglect for your body, you’re thrown out of a routine, the food can often be sub standard and more than likely you’ll be tired from travelling so much! However squeezing in 15-20 minutes workouts that are intense can really blow away the cob webs and keep you fighting fit. Give this workout below a try next time you’re stranded in a hotel with no gym.

This a great hotel workout, a very intense session plan, geared with one focus…. ultimate fat burning. If you’re quite new to exercise half the number of sets prescribed and extend the rest periods by 30 seconds.

Tempo- what do the numbers mean 5.0.1.0? Each exercise will be manipulated in time to create intensity of exercise, the sequence of numbers is in reference to seconds.

• ​First number= time in the lowering or stretching phase of the exercise
• Second number= time in the stretched position
• Third number = the pressing, pulling, or pushing phase
• Fourth number= time in the paused position at the start of the movement

So a 5010 squat would mean you, squat down 5 seconds, pause for 0 seconds at the bottom, squat up in 1 second, no pause at the top then start again.

A1.  Sumo squat – 4 sets 15 reps (tempo 9.4.x.0)

A2. Press ups narrow grip – 4 sets 15 reps (tempo 9.4.x.0)

(Rest 30s between sets)

B1. One leg glute bridge using bed – 4 sets 10 reps per leg (tempo 2.0.X.8)

B2. Mountain climbers – 4 sets 60 knee drives (tempo xxxx)

B3. Lateral lunges – 4 sets 10 reps per leg (tempo 4.3.x.0)

(Rest 30s between sets)

C1. Squat jumps from isometric pause – 4 sets 8 reps (tempo 1.5.x.0)

C2. Nordic hamstric extensions (feet under bed) – 4 sets 5 reps (tempo. MAX on eccentric only)

C3. Plank – 4 sets 60s

(Rest N/A between sets)

If you find the first set easy, simply remove the rest periods between sets. This will keep you ticking over very nicely on those pesky hotel stays.