Workout ideas for hotel gyms

Last update: March 2017

Here’s a list of workouts I use when I’m on the road and need some inspiration.

Travel WODs:
  1. 10 Rounds: 10 walking lunge steps, 10 push-ups
  2. 10 Rounds: 10 sit-ups, 10 air squats
  3. 150 burpees for time
  4. 4 Rounds: run 400m, 50 air squats
  5. 3 Rounds for time: run 800m, 50 burpees
  6. For time: 25 push-ups, 50 sit-ups, 50 double-unders, 50 walking lunge steps, 50 double-unders, 50 sit-ups, 25 push-ups
  7. 10-1 Reps for time: air squats, push-ups, burpees, sit-ups
  8. 5 Rounds for time: 30-second handstand hold, 20 air squats
  9. 5 Rounds for time: 50 air squats. Rest equal time as it took to do last set of squats.
  10. 3 Rounds: 20 tuck-jump burpees, 30-second handstand hold
  11. 4 Rounds: sprint 200m, 25 push-ups
  12. 20 Rounds for time: 5 push-ups, 5 squats, 5 sit-ups
  13. 10-1 Reps: burpees and sit-ups. Do a 200m run after each set.
  14. 5 Rounds: 30-second handstand hold, 1-minute hold at the bottom of the squat. Count only the time held in the position and accumulate for total.
  15. Find a set of stairs or a steep hill and sprint up for 20 seconds, walk back down, and repeat 10 times.
  16. For time: 100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees
  17. For time: 100 push-ups
  18. Tabata (20 seconds of work, then 10 seconds of rest) squats. Then, rest 1 minute and repeat Tabata intervals with push-ups.
  19. Repeat for 15 minutes: 20-seconds of push-ups, 20-seconds of sit-ups, 20-seconds of air squats
  20. 5 Rounds for time: 50 walking lunges, 25 handstand push-ups
  21. 21-15-9 reps for time: handstand push-ups, push-ups, burpees
  22. For time: 100 air squats, 25 handstand push-ups, 100 air squats
  23. 10 Rounds: run for 1 minute, squat for 1 minute
  24. 10 Rounds for time: 10 push-ups, 15 sit-ups, 20 air squats
  25. Run 1 mile. Rest 5 minutes. Run 1 mile.
Burpees & Sit ups:
10-9-8-7-6-5-4-3-2-1 Burpees and Situps.
400m row.
Then go back up the ladder: 1-2-3-4-5-6-7-8-9-10 Burpies and Sit ups.
Rounds for Time
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep
5rounds
5 pull ups
10 tricep pull downs
3 rounds
12 bicep curls
50 side to side
100 bicycle/crunch/toe touches
10 rounds:
10 push-ups
10 sit ups
10 squats
Rythm nation: 3 total rounds
Curtsy lunge with dumbbell lateral raise- 10 reps on each side
Dumbbell deadlift to underhand row (palms up row)- 20 reps
Dumbell reverse lunge to knee raise with torso rotation (opposite hand up than knee up, both hands twist) – 10 reps on each side
Dumbell overhead press to wide press (half lunge) – 10 reps on each side
Plié squat with alternating dumbbell punch- 20 reps
Down dog with dumbbell drag to opposite heal- 10 reps
Travelling dumbbell jacknife (dumbbell goes on top of shoes)- 10 reps
Workout with only a treadmill:
Sprint
Knee tuck
Sprint
Lat pull up
Sprint
Inverted row
Sprint
Mountain climbers
Sprint
Plank
(etc)

Hannah Eden’s workout:45s on, 15s off(x2 or 3)

Crab kick
Loaded Bear crawl to front step (Bear crawl, then lunge with opposite hand on floor, and other shoulder height)
Dumbbell rainbow (palms up, lift weights to the head and above your head)
Dumbbell High Pull
Bear crawl position + shoulder tap
Frog kick
V-up
Dumbbell thruster
Running Lunge (lunge hop fwd)

Crossfit Walnut workout Ideas:
1.       400 m walking lunge
2.       10 x 200m sprint, fully recover in between
3.       4 x 400 meter sprint, fully recover in between
4.       100 burpees for time
5.       20 minute amrap of 10 situps, 10 pushups, 15 body weight squats
6.       Run a 10k
7.       5 rounds for time. 25 situps, 50 lunges, 25 situps, 10 burpees, 15 situps, 25 lunges, 15 situps, 10 burpees, 5 situps, 5 lunges, 5 situps, 10 burpees
8.       Emom for 10 minutes, sprint 100 meters
9.       40/30/20/10 – OH walking lunges and pushups (use any type of object overhead)
10.   Run 1 mile as fast as possible.  Rest 5 minutes.  Run 1 mile as fast as possible.
11.   Start with two body weight squats to be completed in 1 minute.  Add two more squats each minute until cannot complete squats in a given minute.
12.   3 rounds.  Run 200m, 20 burpees, 20 lateral jumps (over an object)
13.   30 brains (burpee, double pushup, come up, double squat), 60 situps, 90 lunges
14.   5 rounds – run 400, 20 squats, 20 pushups, 20 situps
15.   10 rounds – 3 max effort vertical jumps, 8 pushups, 10 situps, 12 lunges
with weights…
1.       100 dumbbell thrusters for time.  25/15.  Every minute complete 2 burpees.
2.       Cindy – 20 minutes (less is fine, but at least 8 minutes).  5 pullups, 10 pushups, 15 squats
3.       5 rounds – 20 split squat jumps, 5 pullups, 20 pushups, 5 pullups
4.       3 rounds – run 800, 25 pushups
5.       10 rounds – run 100 meters, 10 box jumps (or object), 10 pushups, 3 pullups
6.       3 rounds – 10 dumbell front squats, 10 dumbell thrusters, 10 dumbell push press.  Weight accordingly
‘Do anywhere workout’
High pull (bent over row up to stand with 1 leg up)
Reach & twist ( Speed skaters but legs raises up & back)
One leg swing (back with weights down (airplane) and come up straight leg)
Pistol Squat
Weighted ez rider
supermans
Standing side crunch (start knee to elbow & punch up and stretch leg to side)
Curl out & up (opposite body & leg out)

30 sec each, 90 rest, 4 rounds of circuit
burpee, hump turn 180
straight leg sit up to press (with dumbbells)
Chinup to knee tuck

Sweat session:
Superset: 10 deadlifts, 10 db military presses from your knees- 5 sets, 30 s reps i between
Triset 1: 15 Kb goblet squat(in under a 1min), 100 jump robe reps(1min),15 military press (1min), 4 sets, no rest-12min total
Triset2: sled (30 s), 8 close grip pull ups, 20 lying leg lifts, 4 sets, 30 sec rest in between

Get Strong:
Get strong day 1:
Inverted row with barbel – 3 sets of 8
Medecine Ball slam- 3 sets of 6
One arm dumbbell row- 3 sets of 5-6,5-6,7-9
Neutral grip ring chin up or close grip pull down- 3 sets of 6,8,10
Modified front lever (suspended from bar- tuck knees into chest and lean a bit backwards)- 4 sets of 10s
Deadlifts 2 sets of 5-7
Get strong day 2:
45degree incline DB press- 3 sets of 8
Plyo push ups – 3 sets of 6
10-to-20 degree incline bench press- 3 sets of 5-6,5-6,7-9
crow pose or handstand hold 4 sets of 10sec
30 degree incline cable fly 1 set of 12-15
Low incline rear delt flye 4 sets of 12-15
dumbbell clean and press 3 sets of 12, 10, 8
Get strong day 3:
Face pull up (machine) 3 sets 12-15 reps
Incline Y raise (lay chest down on 45 angle bench with light dumbbell in each arm and raise your arms) 3 sets of 8-10 reps
Hammer curl 5 sets of 12,10,6,4
Angled bar pushdown (machine) 5 sets of 12,10,6,4
1 1/2 rep fat grip incline curl 4 ses of 6-8 reps
Lying dumbbell traces extensions 4 sets if 7-9 reps
Sara’s Lower Body blaster:
1- Weighted Single-leg box squat (back leg on box)- 10-12 reps & switch legs
2- Single leg lift- (reverse fire hydrant)- 10-12 reps & switch legs
3- Single leg hamstring curl- lie flat on the floor, 2 feet on a ball, raise chest & bum off the ball & 1 leg, the other rolls ball close to body and then back out- 10-12 reps & switch legs
4- squats- 10-12 reps
5- weighted Single leg romanian deadlift- 10-12 reps & switch legs
6- Single leg hip ups on ball- start Vup position with back on wall and booty almost touching the floor, one leg up and then bring hips up- 10-12 reps & switch legs
7-weighted single leg step ups- bring leg up at the top-10-12 reps & switch legs
Get Fit tricks:
Feet elevated alternating dumbbell press- 8 reps, then switch arms
Overhead alternating reverse lunge with side bend ( weights over head)-  8 reps, then switch
Medicine ball transfer, abs- 12 reps
Step up, lift knee & press, 1 arm weight- 8 reps & switch
Single-leg straight leg deadliest & row- 1 dumbbell in 1 arm, 8 reps- switch
Weighted windshield wipers (feet & arm opposite to feet)- do 10 reps then switch
15 minute workout:
Dumbell squat deadlift – 10 reps
dumbell reverse lunge with 1 dumbbell- 5 reps on 1 leg then switch
rest 1 min
Feet elevated push up-10 reps
Push up row with DB, 5 one side then switch
3 rounds
‘Built for Speed’
15 reps of each movement,2 rounds:
Jumping lunge
Single leg touchdown
Rower Sit up/ez Riders
Rocking plank
Pistol Squat
Bent over row
Side Lunge
Frogger Push Up
 ‘Express Workout’
SuperSet 1 x 2:
1min Thursters
1min Spider man push ups
rest 1 minute
SuperSet 2 x 2:
1min Single Leg DeadLift
1min CrossOver Jacks
rest 1 minute
SuperSet 3 x 2:
1min Tripod Plank (30s each leg)
1min Superman
rest 1 minute
‘Ladies who Crunch’
3 sets burpees 30s/30s then..
AMRAP, 3 rounds
45s/15s off
Squat
Bent Over Row
Shoulder Press
Deadlift
Plank
3 sets burpees 30s/30s
Attack your fat:
Alternating shoulder taps (8-15 reps each side)
Alternating Lateral lunge with hop (8-15 reps each side)
Alligator (staggered hands) plyo push ups (8-15 reps total)
Prisoner’s bulgarian split squat( foot on bench) (8-15 reps each side)
Burpee (8-15 reps each side)
Renegade row (push up and row) (8-15 reps each side)
Prisoner’s bulgarian split squat to press ( foot on bench) (8-15 reps each side)
Two point row (8-15 reps each side)
single legged deadlift (8-15 reps each side)
Better runner workout:
(2sets, 1 minute each)
Single leg push up
skater hop
dumbell chop
Turkish Get up
Frog Jump
Dumbell Skier swing (like set and flow)

Want to make up your own workout? here’s a list of movements you can use:

With weights:

  • Deadlift to Upright row
  • Squat to hip abduction
  • Side lunge and knee up twist
  • Forward lunge and tricep kickback
  • The heat wave (bridge pose & twist hips)
  • Boat-pose curl and press
  • Single leg lift with alternating Bicep curl (opposite arm & leg)
  • Superwoman & row back
  • Dumbbell single arm snatch
  • Dumbbell spilt jump
  • Dumbbell skier swing

Bodyweight workout moves

  • squats
  • jumping squat
  • lunge
  • jumping lunge
  • lunge and kick
  • speed skater
  • high knees
  • Box jump
  • marching bridge
  • roll up
  • hip thrust
  • butt kickers
  • calf raises
  • jumping jacks
  • tricep dips
  • tricep push up
  • wide push ups
  • shoulder taps (elevated)
  • cross mountain climbers (elevated)
  • push up (elevated)
  • plank leg raise
  • plank opposite arm and leg raise
  • plank arm raise ahead
  • sphinx to forearm plank
  • plank climb against a pole
  • pull up with 10s Hold
  • assisted pistol squat
  • inverted row with towel grip
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