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Resistance Band and Bodyweight Hotel Room Workout

hotel workout, hotel exercises, bodyweight exercises, band exercises


VIDEOS FOR EACH EXERCISE BELOW COMING THIS SUMMER!

 

Day 1 – Back and Legs (3 Sets, :30 Rest Between Sets)

 

EXERCISE

RESISTANCE/BAND COLOUR
REPETITIONS (10-20)
Pull-Down (w/band)

 

 

Seated Row (w/band)

 

 

Pull-Over (w/band)

 

 

Bulgarian Squat on Bed or Chair (bodyweight)

 

 

Walking Lunge or Three-Way Lunge (bodyweight)    

Single-Leg Hip Thrust (bodyweight)

 

 

Lying Leg Curl (w/band)

 

 

Leg Adduction (w/band)    
Leg Abduction (w/band)    

 

 

Day 2 – Shoulders and Rotator Cuff (3 Sets, :30 Rest Between Sets)

 

EXERCISE

RESISTANCE/BAND COLOUR
REPETITIONS (10-20)
Shoulder Press (w/band)

 

 

Upward Row (w/band)

 

 

Side Raise (w/band)

 

 

Front Raise (w/band)

 

 

Reverse Fly (w/band)

 

 

Scarecrow/Face Pull (w/band)

 

 

External Rotation (w/band)

 

 

 

 

Day 3 – Biceps and Triceps (3 Sets, :30 Rest Between Sets)

EXERCISE

RESISTANCE/BAND COLOUR
REPETITIONS (10-20)
Standard Curl (w/band)

 

 

Reverse Curl (w/band)

 

 

Tricep Pushup on Floor, Bed, Chair(bodyweight)

 

 

Tricep Kickback (w/band)

 

 

Tricep Skull Crusher (w/band)

 

 

Tricep Overhead Extension (w/band)

 

 

Tricep Band Press-Down (w/band)

 

 

 

 

Day 4 – Chest, Abs, and Lower Back (3 Sets, :30 Rest Between Sets)

EXERCISE

RESISTANCE/BAND COLOUR
REPETITIONS (10-20)
Pushup/ Flat Press (bodyweight or band)

 

 

Incline Press (w/band)

 

 

Chest Fly - Incline, Decline, and Straight (w/band)

 

 

V-Sits

 

 

Resisted Crunch - w/Legs Up (w/band)

 

 

Bird-Dog (bodyweight)

 

 

Twist (w/band)

 

 

Side Plank on Bed, Chair, or Floor (bodyweight)

 

 

Front Plank (bodyweight)    

 

 

Day 5 - Cardio Intervals (:45-1:00 Work/:30-:45 Rest)

EXERCISE

Work Time (:45-1:00)
Rest Time (:30-45)

Step-Ups (on Chair)

   

Mountain Climbers

   

Jump Lunges

   

Skipping

   
Lateral Shuffle (Space-Permitting)    
Shadow Boxing (w/band)    
Burpees    
Kicks    

 

*** For exercise demonsrations, please check out resistance band exercise videos and bodyweight exercise videos ***

 

 

 

____________________________________________________________

Personal Trainer in Toronto

Eric Astrauskas, Spec. Hons. B.A.(Kinesiology), P.T.S.

Phone: 416-912-9716

Email: eric@ptinto.com

Hours: M-F 6am-8pm, Sat+Sun 8am-12pm

 

 
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