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Home » Fitness » Workout Wednesday: Hotel Gym Full Body Workout

Workout Wednesday: Hotel Gym Full Body Workout

By: Liz  /  Published: November 3, 2015  /  Updated: October 30, 2016  /   Leave a comment

 

Working out while traveling is totally necessary for me. My neck and back get achy and tense from sitting on a plane or in a car for too long, and eating at restaurants for every meal isn’t always great for my diet. Getting some exercise in helps work out the kinks and balance some of my caloric sins. Plus, I just enjoy it. It’s fun and it helps me de-stress.

I was in Baton Rouge this past weekend and took advantage of my hotel’s tiny fitness center to get a hotel gym workout in. In my experience, most hotel fitness centers, even rinky-dink ones like the one I was using, have a multi-use cable machine and cardio equipment. So that’s all you’ll need for this workout!

Workout Wednesday Chanelle Smith

WW Hotel Gym Workout

Hotel Gym Workout (now with bigger gifs!)
5 strength exercises + 3 short treadmill sprints

Warmup: Treadmill jog or elliptical for 5 minutes

Exercise 1: Tricep pushdowns (5 sets of 10)

Cable tricep pushdowns

  • Adjust the machine so the pulley is at the top.
  • Pull the cable down so that your forearms are parallel to the ground. Your elbow is the only joint that should move during this exercise.
  • Once you have completed all 4 sets of 10, adjust the machine so the pulley is at the bottom.

Exercise 2: Resistance cable squats (5 sets of 15)

Cable resistance squats

  • Step back 2-3 feet from the machine. Lean back slightly to create tension in the cable.
  • Squat with feet slightly wider than shoulder width.

Exercise 3: Treadmill sprint at 0.5 incline for 60 seconds

Exercise 4: Cable bicep curls (5 sets of 10)

Cable bicep curls

  • With feet planted shoulder width apart, perform bicep curls.
  • Your elbow is the only joint that should be moving. 
  • Protect your joints by not straightening your arms all the way at the bottom of the movement. There should always be tension in your biceps.

Exercise 4: Cable stiff legged deadlifts (5 sets of 15)

Cable deadlifts

  • Step back 2-3 feet from the machine. Plant feet shoulder width apart.
  • Lean forward with back straight and knees slightly bent, then squeeze glutes and hamstrings to bring yourself back up. Maintain a neutral spine (don’t look forward like I am in the gif – look toward the pulley).

Exercise 5: Treadmill sprint at 0.5 incline for 60 seconds

Exercise 6: Cable front raise (5 sets of 15)

Upright cable rows

  • With an overhand grip, pull the bar up to chest height.

Exercise 7: Your final treadmill sprint at 0.5 incline for 90 seconds!

Try this hotel gym workout on your next journey! Hope you love it.

What I’m wearing: Nike Training Capri (blue/green stripe; solid colors), Homage Arnold Classic tank (sold out; similar here)


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About Liz

Liz is a midwestern mom gone southern (accent in transition). She lives in North Carolina and loves cooking, baking, traveling, movies, crafts, hot and cold tea, wine, pizza and the occasional nap. She also revels in the fact she's a crazy cat lady.

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Hey there, i’m Liz!

I’m the founder of Eat Move Make and a North Carolina mom of two humans and six cats. I love to cook, bake, craft and travel. I’m also addicted to tea (but not sweet tea).

When I’m not creating something in my kitchen, and since my kids are now adults, I’m all about my bucket list of travel destinations and adventures.

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