#FreeWorkoutFriday NO. 13

Full Body Hotel Gym Workout

I bring you DAY 2 of my hotel fully body workouts from last year at the Cheerleading Nationals in California.

You don’t have to be traveling or in a hotel for today’s workout. You can do this as long as you have mini bands (or can make-shift some), dumbbells and a bench.

Even if you don’t have the mini bands, there are still FIVE exercises today to give you a legit full body workout.  {Get my favorite mini-band pack here}

Per usual, exercises and sets and reps are below!

Like last week, hotel workouts are all about the tabatas when you travel with me. They are quick, efficient, effective and mindless.

Perform a tabata for each exercise below.

If you don’t have access to mini bands or something that you can use to achieve the effect of a mini band, skip the first two exercises.

 

Lateral band walks >> keep knees out and toes pointed forwards, always have tension in the band.  Simply walk back and forth depending on the room you are allotted.

Angled kickbacks >> soft knee in the standing leg, straight back leg, turn foot out to 45 degrees, lift from the hip.

Banded plank walks >> if you don’t have a band you can do these without one.  Walk back and forth keeping hips low and shoulders over your wrists.

Reverse lunges (one dumbbell) >> DB in same hand as the foot that is stepping backwards.  Do not stand up all the way – this keeps tension in the working leg the entire time. Switch legs every 20 second interval.

RDLs >>  feet shoulder width or inside, soft knees, tight lats, bend from the hips keeping a neutral spine. You should feel tension in the hamstrings.  Use hammies and glutes to pull into a standing position.

Single leg bench hip thrust >> upper back on bench, chin to chest. Push through heel, squeeze glute at the top. Switch legs every 20 second interval.

Single arm press >> switch arms every 20 second interval.

Bench supported single arm row >> staggered athletic stance, hand on bench, neutral spine, pull the DB up, pulling your shoulder blade toward your spine FIRST. Do not rotate though the core.

 

THAT’S IT!

 

This is a great workout if you’re short on time but want to get a full body lift in.  Give it a go and leave me a comment below if you would do this workout!

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