Hotel room gym basics.
To get an effective full body workout while in your hotel room you don’t necessarily need equipment. Often times a higher intensity bodyweight workout will do the trick. However, resistance bands come in handy when you want to push your workout to the next level. As far as resistance band sets go you’ll usually have your choice of a tube band set or loop band set. The choice is up to you. I like to use loop resistance bands when I’m looking to exercise with heavier bands or I want a continuous band for various exercises such as squat walks. On the other hand, I like to use tube resistance bands when I’m looking to exercise with a lighter weight band or a larger variety of resistance options. Often times I switch between the two sets during the same workout session.
Benefits of adding resistance bands to your hotel room workout.
Like I said earlier, a 100% bodyweight workout is just fine and will get the job done. However, adding resistance bands to your workouts will help intensify your workout and lead to higher calorie burn. Exercising with resistance bands can help get your heart rate up especially if there is a minimal resting period between each exercise. Try to keep resting to a minimum; about 20 seconds at the most. This will keep your heart rate up, and you’ll finish your workout faster! Additionally, training with resistance bands will help your muscles reach fatigue faster which means that you may only need to perform 12 reps versus 30 reps to reach failure. Once again you’re done with your workout faster! Exercise smarter, not longer.
15 Minute Resistance Band Workout
- Lunge/Bicep Curls Combo: Find a lunge position. Grasp the handles and press your elbows into your ribcage. From a fully extended position curl your arms, palms towards your shoulders. To intensify, drop your back knee to a 90 degree angle.
- Lunge/Tricep Extension Combo: Find a lunge position. Hinge forward at your waist. Bend your elbows to a 90 degree angle and keep them glued into your ribcage. Extend ams straight. To intensify, drop your back knee to a 90 degree angle.
- Military Press: From a lunge or standing position anchor the resistance band under your feet. Grasp the handles and bring your arms into a goal post. Palms face forward and elbows are in line with your shoulders. Press up.
- Squat Rows: Secure your door anchor near the door knob; adjust for your height. Always anchor on the hinge side of the door. Find a squat position and grasp the handles. Arms will be extended straight in front of you and palms will be facing down. Pull the bands towards your chest. Make sure to keep your elbows as high as your shoulder and squeeze your shoulder blades together.
- Squat Walks: Wrap the resistance band around your thighs right above your knees. Find a squat position. Kick your leading leg out to the side and then follow with the other leg. Repeat on the same side and then reverse directions.
- Pilates 100: Lay on your back. Place the resistance band over your feet and raise your feet towards the ceiling. Grasp the handles; palms facing down. Curl your head neck and shoulder blades off the ground; gaze at your belly button. Pull on the bands until you feel tension; this is your starting point. From there pull the bands closer to the ground and then back up to your starting point.
Please visit Pop A Bead for more detailed exercise instructions.
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