Remaining fit in a limited space like a hotel room? All you need for our work-out is your own body and maybe a chair or bed. This makes it the perfect work-out for in a (hotel)room. Our advise is to work-out at least 3 times a week for the best result. Enjoy your exercises!
Six-pack
A lot of people dream about a six-pack. For one person it’s a six-pack of beer while another immediately thinks of their abs. To achieve the best result merely doing sit-ups isn’t enough. With these 6 exercises you will train different parts of your abdomen.
- 8 x crunches: lay down on your back and put your feet flat on the ground. Stretch your arms and try to touch your toes 8 times.
- 8 x sit-ups: remain on your back. Sit up 8 times and lay back down. Try to keep your legs as still as possible.
- 8 x leg raises: stretch your legs to the ceiling and raise your bum 8 times.
- 16 x scissors: lower your legs, but don’t put them on the ground. Raise your chest a little and cross your legs 16 times.
- 16 x bicycle crunch: put your hands in your neck. Make cycling movements with your legs and in the meantime try to touch your right knee with your left elbow and your left knee with your right elbow.
- 16 x Russian twist: move into a seated position with your legs angled. Lower your back a little back towards the ground about half-way between a seated and lying position. Stretch your arms and try to reach the ground from left to right 16 times.
Repeat the exercises 3 times. If they are too easy increase the repetitions per exercise from 8 to 12 and from 16 to 20.
Leg day
We never skip leg day. These exercises are mainly for your legs, but they are also beneficial for your bum. Perform these exercises first on one side and then on the other.
Leg-lift:
- Lay down on your side with your legs on top of each other. Raise the leg that’s on top up and down. (If your on you’re right side, raise your left leg. If you’re on your left side, raise your right leg)
- Keep your leg suspended and move it higher in 12 short movements.
- Keep your leg suspended for 12 seconds.
Inner thigh-lift:
- Move your foot behind your leg and raise your bottom leg up and down. (If your on you’re right side, raise your right leg. If you’re on your left side, raise your left leg)
- Keep your leg suspended and move it higher in 12 short movements.
- Keep your leg suspended for 12 seconds.
Start with 12 repetitions and increase to 16 or 20 when gets too easy.
Sit down
Time to sit down. No not on a chair! It’s time to train your bum.
- Wall-sit: stand with your back against the wall and slide down until your legs are at a 90 degree angle. Hold this position for 20 seconds.
- Squat: step forward and put your feet at shoulder width. Make a movement like your about to sit on a chair. Repeat 8 times.
- Squat on toes: keep one foot flat on the ground and stand on the toes of your other foot. Squat 8 times, shift feet and repeat.
- Lunge: step forward with one leg and bend both knees into a 90 degree angle. Repeat 8 times and then shift legs.
Repeat these exercises 3 times. If proven too easy increase the repetitions per exercise from 8 to 12 and from 20 to 30.
Hands in the air
It is possible to train your arms without weights.
- Arm rotation: extend your arms to the side. Rotate your arms forward for 20 seconds and then rotate them backwards for 20 seconds.
- Tricep dip: find a chair or use a bed. Stand with your back to the edge. Put your hands on the edge and go down to the ground. Put your feet at an angle of 90 degrees. Go up and down 8 times and use your arms as much as possible.
- Push-up: lay down on your belly and put your hands next to your head at shoulder width. Lift yourself on your hands and feet or hands and knees. Use your arms to do 8 push-ups.
Repeat these exercises three times. If you feel like it is too easy increase the repetitions per exercise from 8 to 12 and from 16 to 20.
This was our (hotel) room work-out. Share your pictures and video’s with us through social media if you’re doing this work-out.
Prefer to sit and watch a good movie? Watch our top 5 movies about hotels.