Tis’ the season 🙂

You know what I’m talking bout.

  • Visiting friends and family
  • End of year business trips
  • Cashing in on un-used vacation days

And while all these things are great, they can totally knock you off your workout routine…


So next time you’re on the road, away from home, and find yourself in a “pinch,” use one of these three hotel workouts to get your fix!

1. “Bodyweight Baseline”

100 Squats

75 Butterfly Sit-ups

50 Push-ups

25 Burpees

The Details = Perform the above repetitions as fast as you can with good form and technique. Make sure you’re hitting full range of motion with those air squats, and choose the push-up progression that is most challenging for you. When you get to the burpees, resist the urge to rest. Power through the last 25 repetitions, check the clock, and record your time for a later date!

2. “The Inferno”

150 Dumbbell Thrusters

*Perform 5 burpees every minute on the minute until you’ve completed all 150 repetitions

Men – 35 lb.

Women – 25lbs.

The Details = Although the burpees will send your heart rate north, the thrusters will bring on a different kind of pain. That being said, select a weight that will test your strength endurance, and never look back.  Oh and if after the first few minutes you’re consistently performing more than 15 repetitions with each thruster set, you’ll want to grab a heavier set of dumbbells to accurately test your intestinal fortitude.

3. “Final Countdown”


  • Dumbbell Deadlift
  • Alternating Reverse Lunges (each leg)
  • Dumbbell Push Press

The Details = With a flat back, test your grip strength by completing all of the dumbbell deadlifts in a row. Move straight to the alternating reverse lunges kissing your knee to the floor with each repetition. After you’ve completed your push press repetitions, set the dumbbells down, grab a few breaths of air, and start again from the top.

Best of luck,

Riley Phelps, MS CSCS

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