Hotel Workouts

Tips For Working out in your Hotel

3 Amazing Hotel Workouts that you can do in any hotel gym.  Great for strength and conditioning programs.

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The Berkley

This workout is primarily a fat burning workout because it works muscles in very different fashion (Gait, squat, lunge).  Combining a quick run (adjust the speed so that it’s fast, just not brutal) with challenging moves like thrusters and plyo squats raises heart rate and helps burn fat very quickly.  For a hotel workout — it’s pretty intense.

4 Rounds for time

  • 800 meter run on speed (7 mph)
  • 25 thrusters with 30lbs;
  • 12 plyo squats

Double Trouble

When you don’t have a lot of equipment like some hotels, sometimes doing a two-move workout is great.  Just pick two awesome compound movements, write your programming, and get started.  This workout works legs, core, chest, shoulders, and triceps (and a little bit of back.)  This workout is a fat loss workout, since it work non-analogous compound muscle groups.  It also helps improve balance and stabilizers.

  • 2-4min Dumbbell Squat hold (rest 2 minutes)
  • 20 Dumbbell Manmakers (rest 3 minutes)
  • 2-4min Dumbbell Squat hold (rest 2 minutes)
  • 20 Dumbbell Mamakers (rest 3 minutes)
  • 2-4min Dumbbell Squat hold (rest 2 minutes)
  • 20 Dumbbell Mamakers (rest 3 minutes)


Think you always need fancy machines to get a workout in?  Try to finish this workout in under 15 minutes, and we’ll see if you look at hotel workouts the same way again.

21-15-9 (reps or calories)

  • 25 lbs Dumbbell Split Snatch
  • Treadmill plank walk (walk on the treadmill with your hands)
  • Dumbbell Pushups

Workout Generator

Want some more workouts that you can do anywhere?  Tim over at Fitatmidlife has put together a great workout generator.  It is super quick loading and has some really fun sequences.  For a bigger challenge string 3 or 4 of them together.

Online Workout Program

Sand & Steel has put together a library of video workouts at   You can even download one free with the code: FreeVideo

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Paul Roberts: Personal Training, Mobility, Yoga, Nutrition

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BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
Yoga, M|WOD, CrossFit Level II, 3DMAPS, FMT, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.

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