Wednesday Workout: 22 Minute Hotel Room Workout

Good morning! I am on a blogging ROLL this week! Go me! 😉 Continuing with the theme of short, bodyweight, take anywhere workouts, today’s workout was a result of my recent work trip to Atlanta. Although it was a work trip, I was able to make it somewhat personal, too, by getting to visit with my sister-in-law and her husband since they live across the street from our hotel (and my SIL’s husband manages a restaurant that we got to check out!) and by getting to hang out with my sister since she was in ATL for work, too!

We stayed at the Loews in Midtown which was a BEAUTIFUL hotel. The lobby and lobby bar were modern & chique, yet also inviting. The rooms were spacious with luxurious bathrooms and the gym! Oh, emm, gee. it was HUGE and had everything you could want or need, plus there was an Exhale Spa associated with the hotel so that just made it even more amazing.

But, back to the workout. As amazing as the gym was at the hotel, I never made it in for a workout. Womp, womp. I got there on Wednesday and after an early flight and full day on site, I chose getting unpacked and having a drink over a workout. On Thursday, I knew I wouldn’t want to workout after a day on site so I got up and squeezed in a quickie workout before the day. Sure, I could’ve gone to the gym, but that process would’ve added a good 20 minutes to the workout, which wasn’t something I was interested in doing at that hour. Hotel room workout for the win!

I created a bodyweight cardio aspect and then added in some bodyweight exercise circuits. It looked like this:

  • cardio blast
  • circuit 1 x3 rounds
  • cardio blast
  • circuit 2 x3 rounds
  • cardio blast
  • circuit 3 x3 rounds
  • cardio blast

I was done in about 22 minutes, including a 2 minute warm up – not too bad!

While I always love quickie workouts, they come in especially handy while traveling because that is a time when I really don’t want to have to spend unnecessary amounts of time in a gym – I’d much rather be out and about exploring!

I hope you try this on the rest of your summer travels – be sure to let me know if you do!

Questions for you: Have you done a lot of traveling this summer?

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Wednesday Workout: 10 Minute Bodyweight Hotel Room AMRAP Workout

Good morning! As I mentioned on Monday, while I was in Milwaukee last week, I took advantage of traveling alone and was able to get in a few good workouts. One of those, was in the comforts of my hotel room, which makes it so easy to just roll out of bed and get started!

What I love about bodyweight workouts is that if you pair the correct exercises together, you can create a workout that challenges you and leaves you sweaty in no time! Just 10 minutes, in this case 🙂

Another piece of this workout that I liked was that it wasn’t a boring “10 reps, 4 rounds” or “10 reps each, AMRAP 10 minutes”. Rather, each round you will be decreasing the number of reps by 1, so you do 10 reps the first round, 9 the second, 8, etc. I got through 5 full rounds in 10 minutes and was on my 4th when the timer went off.

10 minute bodyweight hotel room amrap workout

Some housekeeping notes:

  • Lunges- can be forward or reverse, but just make sure to do the # of reps on each leg, so 1 lunge right and 1 lunge left = 1 rep
  • Push-ups- can do these on your knees, toes or do hand release push-ups
  • Plank w/knees to chest- 1 right knee and 1 left knee= 1 rep. Make sure to keep your shoulders, wrists and elbows in line and keep your butt down. Focus on squeezing the core to bring the knees in.
  • Burpees- you can add the push-up at the bottom, you can drop your chest to the ground, you can step back- options are endless!
  • Standing oblique dips- try and get your elbows to touch your quads every time you dip from right to left.

And, if you want a hyperlapse speed video to show you the moves, check this out https://instagram.com/p/9LgUWYvW-c/?taken-by=burpeestobubbly 😉

Questions for you: Do you ever workout in your hotel room? What’s your favorite bodyweight exercise?

Wednesday Workout: Body Weight Tabata Workout

As I mentioned on Monday, I did a few Tabata workouts last week. One that I particularly liked was the body weight one that I did in my hotel room on Tuesday morning. There wasn’t a lot of space to workout, but the beauty of this workout is you don’t need a lot of room.

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If you’re new to tabata workouts, the idea is that you do 20 seconds “balls to the wall”, as I like to say, followed by 10 seconds of rest. You repeat this 8 times, for a total of 4 minutes. In a true tabata workout, you would do the same exercise for all 8 rounds, but for this one, I chose 2 different exercises per tabata to do in order to maximize my workout since I was limited on time. Side note: I usually jump around or jog in place during the 10 seconds to help bring my heart rate down; I don’t like going from crazy cardio or strength to nothing- I like to keep moving.

Body Weight Tabata Workout

As you can see, the exercises I did are very basic, but that’s the thing- if you’re giving them your all, you don’t need to do anything fancy.

If you have questions, let me know!

Have fun 🙂

Questions for you: Do you workout in your hotel when you travel? Do you like tabata workouts?

 

 

This Week: Workouts, Dallas Recap & Things I’m Looking Forward To

Good morning! Happy Monday, everyone! How are you? I hope you had a great weekend! Did you see the weather for this week?? Looks like we are finally going to have some mild temps… yes!

As I mentioned last week, I was in Dallas for Monday-Wednesday. We stayed in Grapevine at the Gaylord Texan, wch was a gorgeous resort! It was a really good trip filled with lots of networking, lots of Mexican food, some drinking and the chance to catch up with my friend JP! We hadn’t hung out since November, so it was so good to see him!

dallas

I also got in a good hotel room, body weight tabata workout as well as a killer biceps and back workout with my friend Tim. I was literally sore for 4 days- no joke.

Last Week’s Workouts

  • Monday- I got up before my early flight and did a 30 minute tabata workout including weighted squats, weighted lunges, bicep curls, triceps extension and core work. It was good!
  • Tuesday- I got up and did a 30 minute body weight tabata workout (I guess I was loving tabata workouts last week..) and then Tim and I went to the gym in the afternoon for a 45 minute strength workout. I was able to do 1 unassisted pull-up, which I was happy about! We did 3 or 4 different back exercises and then 3 bicep exercises and finally I lead us through some core exercises. It was a great workout.
  • Wednesday- I had all intentions of waking up to workout before the morning session, but I was seriously SO tired. I didn’t get drunk or crazy, but I was up late Monday and Tuesday so it caught up to me on Wednesday. I squeezed in 15 minutes of core work before the day started.
  • Thursday- I taught SHRED and Kickboxing. I felt so lethargic in both classes- 3 days of eating and drinking like crap, on top of not sleeping enough doesn’t mesh well with me.
  • Friday- I got up and went to Flywheel for a morning class, but sadly, it wasn’t great. The room was less than half full, I was physically tired and I wasn’t a fan of the instructor. She was very sweet, but she didn’t have the natural energy/teaching style that I like to see in instructors. She seemed shy or maybe she was just new and nervous? I rarely say this, but I wish I had skipped it. Oh well, can’t win them all!

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  • Saturday- I went to a 2 Spartan Workout with a bunch of gym friends. I was pretty beat by the end!

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  • Sunday- I taught a 9am UXF Burn class at the Allston BSC. I didn’t want to do the workout, but I ended up doing most of it. I just get excited when I teach so it’s hard for me to not do any of the workout.

This Week’s Workouts

  • Monday- I am teaching Muscle work at 6am today and then going to 5:30pm Pilates Remix class at Boston Body Pilates using my ClassPass. My membership is up this week and I still had a few passes left that I didn’t want to lose, I needed to double up today!
  • Tuesday– I am training Kerri at 7am and then I am going to a Pilates Tower class at Studio J after work. I’m excited to try it!
  • Wednesday- I’ll probably run on the treadmill before teaching UXF Burn.
  • Thursday- Teaching SHRED and Kickboxing
  • Friday- Rest day 🙂
  • Saturday- Teaching kickboxing at the Oak Square YMCA
  • Sunday- I am going to a blogger ride at SoulCycle which I am SO excited about!!

Things I’m Looking Forward To

I’m excited to have a week where I don’t have a lot going on after work. It will be nice to have the flexibility and know I don’t have to pack for multiple events. I’m also looking forward to the weekend- SoulCycle AND a Red Sox game in the same day makes for a super fun Sunday 😉 A bunch of my college friends and significant others are going to a day game on Sunday… I just hope it’s relatively warm… and not raining!

Questions for you: What was the best workout you had last week? Did you try anything new? What are you looking forward to this week? Have you been to SoulCycle?

Wednesday Workout: 2 Hotel Room/At Home Workouts

As you know, I have been on the road a bit lately, meaning my workouts have been on the road, too. Since I know a lot of you like when I post workouts that don’t involve weights/equipment and can be completed in the comforts of your own home, I thought I would share 2 of the workouts I’ve done in various hotel rooms over the past couple of weeks.

This one is a total body workout, incorporating cardio, core and strength exercises for a full body workout. Each exercise should be performed for 60 seconds, so if you want a fast workout, do it once, but if you’re looking for more, do 2-3 rounds of it. I did 2 rounds since I was short on time, but it still left me sweaty and tired!

Cardio, Core & Strength Hotel Room Circuit

Most of the moves are fairly standard, but the lunge and lift is a walking lunge and as you lift the back leg to step forward and lunge, work your glutes to lift the leg and get an extra booty burn.

Lunge & Lift

This next workout, though, was one of my more favorite “at home” (or, hotel room, in my case) workouts that I’ve done in a while and I definitely see myself doing this again soon. I liked that it was 25 reps rather than 60 seconds. For some reason, the moves seemed less daunting knowing I could count down the reps until I got to zero.

25 Rep Cardio & Core workout

The workout, including a 5 minute warm up, took me about 28 minutes to finish, but that’s because I was on it and didn’t take any extra rest. I literally jumped from the cardio to core moves with no delay, so if you take your time, it may take a little longer than that.

Here are links to some moves that are not as commonly used on the blog:
Plank with hip drop
Hitch Kick

I hope you like these- definitely let me know if you try one 🙂

Questions for you: What is your favorite “at home” workout format? Do you prefer at home workouts or workouts to do at the gym?