Here's a routine that I designed for one of my clients who's job keeps her on the road a lot, so she could do this routine in her hotel room. You'll notice that some of the exercises include dumbbells. If you have access to weights then go ahead and add them, if not you'll be able to do this entire full-body workout with just some simple rubber exercise tubing. Also know that the exercises done on the stability ball may be done by simply sitting in a chair or bench.
Today's question: Could this exercise routine be done in your hotel room?
| Summary Of Program |
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest | | Squat - Prisoner | Exercise | 2-3 | 12-15 | N/A | Slow | N/A | 60 sec | | Chest Press - Standing Decline (Free Motion) | Exercise | 2-3 | 12-15 | N/A | Slow | N/A | 60 sec | | Row - Integrated Bent Over w/ Tubing and DB | Exercise | 2-3 | 12-15 | N/A | Slow | N/A | 60 sec | | Lat Pull Down - Prone On SB w/ Tubing | Exercise | 2-3 | 12-15 | N/A | Slow | N/A | 60 sec | | Bicep Curl - Integrated | Exercise | 2-3 | 12-15 | N/A | Slow | N/A | 60 sec | | Tricep Curl - Integrated w/ Tubing | Exercise | 2-3 | 12-15 | N/A | Slow | N/A | 60 sec | | Lateral Raise - Integrated w/ Tubing Seated on SB | Exercise | 2-3 | 12-15 | N/A | Slow | N/A | 60 sec | | Rotation - Seated SB w/ Tubing | Exercise | 2-3 | 12-15 | N/A | Slow | N/A | 60 sec | | Wood Chop - Standing With Resist Band | Exercise | 2-3 | 12-15 | N/A | Slow | N/A | 60 sec | | Abduction / Adduction w/ Band Tubing | Exercise | 2-3 | 12-15 | N/A | Slow | N/A | 60 sec | |
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| SQUAT - PRISONER |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | N/A | | Tempo : | Slow | Rest : | 60 sec |
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Preparation :
- Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK).
| Movement : - Draw your belly button inward toward your spine.
- Allow yourself to lower to a squat position under control without compensation.
- Extend your hips, knees and ankles to a standing position.
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| CHEST PRESS - STANDING DECLINE (FREE MOTION) |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | N/A | | Tempo : | Slow | Rest : | 60 sec |
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Preparation :
- Adjust cable arms as shown.
- Stand in a stable staggered stance position.
- Using a barbell grip, align the wrist and elbows as shown for.
| Movement : - Brace Spine by drawing your lower abdomen in.
- Maintaining proper posture, start movement by pressing hands together at downward angle toward the floor.
- Check alignment and positioning and repeat press.
- It is important not to let your back arch at any time during the movement.
- Keep arm in alignment with the cable as shown.
- Keep feet flat on the floor and slight bend in knees to maintain balance and stability.
- Variation: Try various grip positions, Alternating arms.
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| ROW - INTEGRATED BENT OVER W/ TUBING AND DB |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | N/A | | Tempo : | Slow | Rest : | 60 sec |
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Preparation :
- Position client as pictured, in neutral spine, with the tubing under her/his feet.
- For greater ROM at the shoulder, increase hip flexion, YET MAINTAIN NEUTRAL SPINE!
| Movement : - Draw elbows back, allow for smooth and natureal scapular retraction.
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| LAT PULL DOWN - PRONE ON SB W/ TUBING |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | N/A | | Tempo : | Slow | Rest : | 60 sec |
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Preparation :
- Position client as pictured in neutral spine from head to toe.
- Cue the "bracing" of the abdominals, as well as the glutes.
- The trainer should align the resistance at a slight upward angle (not as pictured) to match the ROM fo the shoulder girdle.
| Movement : - Perform a standard LAT PULLDOWN movement (scapular depression).
- Maintain neutral spine.
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| BICEP CURL - INTEGRATED |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | N/A | | Tempo : | Slow | Rest : | 60 sec |
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Preparation :
- Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
- Ensure proper "drawing in" of the belly button for additional spinal stability.
| Movement : - This exercise combines isotonic resistance (the weights) with variable resistance (the tubing), and will cause greater fatigue ... ENSURE THAT PROPER FORM IS MAINTAINED.
- Stand with your feet shoulder width apart with proper alignment through the kinetic chain.
- Grip the dumbbell and tubing with one hand and maintain frontal plane alignment throughout the exercise.
- With the scapula slightly retracted and depressed, perform a bicep curl as shown.
- Lower slowly and repeat.
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| TRICEP CURL - INTEGRATED W/ TUBING |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | N/A | | Tempo : | Slow | Rest : | 60 sec |
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Preparation :
- Stand tall, in neutral spine as pictured.
| Movement : - Flex and extend the elbow to desired reps.
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| LATERAL RAISE - INTEGRATED W/ TUBING SEATED ON SB |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | N/A | | Tempo : | Slow | Rest : | 60 sec |
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Preparation :
- Sit "tall" with shoulders slightly retracted and depressed, and mild tone in the glutes to promoted "active sitting".
| Movement : - Laterally raise the arms, generating all motion from the shoulder joints.
- Raise only as far as can be controlled with no loss of optimal posture.
- Lower and repeat for necessary reps.
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| ROTATION - SEATED SB W/ TUBING |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | N/A | | Tempo : | Slow | Rest : | 60 sec |
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Preparation :
- Sit "tall" in neutral spine.
- Perform "active sitting" by lightly contracting the glutes.
| Movement : - Rotate as far as active ROM allows (do not compensate by arching or rounding the back).
- Generate all movement from the trunk.
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| WOOD CHOP - STANDING WITH RESIST BAND |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | N/A | | Tempo : | Slow | Rest : | 60 sec |
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Preparation :
- Door Attachment: Top of Door.
- Stand in a wide stance with the feet parallel to the door.
- Shift body weight to foot closest to the door with knee bent, trunk hinged slightly forward, hip back, and opposite leg straight.
- Hold one strap in each hand and clasp hands together.
- Straighten arm furthest from door across shoulder with both hands reaching toward attachment site.
| Movement : - Rotate torso toward door with eyes and hips facing forward.
- Keep wrists firm and unbent.
- Slowly rotate upper body and pull diagonally downward with hands toward opposite knee.
- Simultaneously hinge forward at the hips and shift body weight to the foot furthest from door.
- End with arms straight, leg furthest from door bent, hip back, and feet flat on the floor with back straight.
- Hold and slowly return to start position.
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| ABDUCTION / ADDUCTION W/ BAND TUBING |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | N/A | | Tempo : | Slow | Rest : | 60 sec |
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Preparation :
- Begin as pictured standing "tall" in neutral spine.
| Movement : - Maintaining NEUTRAL SPINE, abduct the leg ONLY AS FAR AS THE AVAILABLE ROM AT THE HIP WILL ALLOW. (I.E. Do not compensate to get more ROM by laterally flexing at the spine - like the model has done!).
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