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Hitting the Hotel Gym, Five Basic workouts

Posted on December 15 2015

The Hotel Gym workout.

You hit the hotel gym and now it is time to make the best use of the equipment available. Many of the good hotel gyms will have:

  • A Treadmill
  • A set of dumbbells or kettle bells
  • A Chin up bar

 Here are FIVE workouts to smash out.

1. Three rounds for Time

  • 10 x Renegade row
  • 10 x Thrusters
  • 10 x Toes to Bar
  • 10 x V – Snaps (Sit ups)
  • 10 X Chin up

2. Ladder

  • 10 Chin ups
  • 10 Squats
  •  9 Chin ups
  • 9 Squats
  • 8 Chin ups
  • 8 Squats
  • 7 Chin ups
  • 7 Squats
  • 6 Chin ups
  • 6 Squats
  • 5 Chin ups
  • 5 Squats
  • 4 Chin ups
  • 4 Squats
  • 3 Chin ups
  • 3 Squats
  • 2 Chin ups
  • 2 Squats
  • 1 Chin up
  • 1 Squat

     

    3. One Round try and keep your pace steady.

    • 500m Treadmill Run
    • 50 Chin Ups
    • 100 Push Press 
    • 50 Chin Ups
    • 400M Treadmill Run

    4. Interval Run (You go go harder with your increments or start slower)

    • 5 minute warm up run
    • 45sec X 10 speed
    • 15 sec off
    • 45 sec X 10.5 speed
    • 15 sec off
    • 45 sec X 11 speed
    • 15 sec off
    • 45 sec X 11.5 speed
    • 15 sec off
    • 45 sec X 12 speed
    • 15 sec off
    • 45 sec X 12.5 speed
    • 15 sec off
    • 45 sec X 13 speed
    • 15 sec off
    • 45 sec X 13.5 speed
    • 15 sec off
    • 45 sec X 14 speed
    • 15 sec off
    • 45 sec X 14.5 speed
    • 15 sec off
    • Cool Down run

    5. 21 – 15 – 9 (3 rounds)
      • 21 X Thrusters
      • 15 X Toes to Bar
      • 9 X Pistols

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