Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Healthy hot dog
    Healthy Eating

    Fire Up the Grill and Put a Healthy Twist on National Hot Dog Day

    Bartender and mixologist making a gin cocktail
    Healthy Eating

    Gin Up New and Exciting Ways to Enjoy this Spirit, According to One Cock...

    Masterchef contestant Christian Green healthy Cajun Honey Garlic Salmon recipe
    Healthy Eating

    Try Christian Green’s MasterChef-Worthy Cajun Honey Garlic Salmon

    Joshua Bailey serving his Fourth of July sweet potato fries
    Healthy Eating

    Indulge Guilt-Free for the Fourth of July Weekend

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Jared Gordon training for his fight against Leonardo Santos with boxing training
    Interviews

    This UFC Star Says HIs Toughest Opponent has Been Himself

    Dr. Dan Bornstein at a congressional hearing
    Pro Tips

    Dr. Dan Bornstein Considers Fitness a Personal and National Priority

    Female bodybuilder Suzanne Davis on Fit Rock Star
    Interviews

    Pro Bodybuilder and Powerlifter Suzanne Davis Succeeds on Both the Stage...

    MMA fighter for the Professional Fighter League Sadibou Sy intro entering the ring
    Pro Tips

    'The Swedish Denzel' is Training For PFL Gold — and $1 Million

  • Features

    Features

    • Active Lifestyle
    • Muscle & Fitness: Fit to Serve
    • Gear
    • News
    • Opinion
    Couple working out wearing Reebok Nano X2 Adventure Shoe
    Gear

    Get Back to Nature With the Reebok Nano X2 Adventure Shoe

    Celebrity trainer Jason Walsh's fitness starter pack
    Gear

    Jason Walsh Gives a Peek Inside His Gym Bag

    A pair of Nike Metcon 8 sneaker in blue and black
    Gear

    Nike Metcon 8: What’s Changed With This Eighth-Generation Training Shoe?...

    2022 NoBull Crossfit winners hugging the crowd
    News

    Who Won What? History Was Made At The 2022 NOBULL CrossFit Games

  • Flex

    Flex

    • Olympia
    • Athletes
    • Nutrition
    • Training
    • Videos
    Dr. Klatz addressing the anti anging conference
    News

    Anti-Aging Conference and Olympia Weekend Set for Back-to-Back Weekends ...

    Female bodybuilder Mayla Ash posing outside in a black bikini
    Flexonline

    MayLa Ash Makes Her Case To Be the Face of Women’s Bodybuilding

    Kamal Elgargni pointing into the crowd
    Flexonline

    Kamal Elgargni Explains Why He's Entering the Open Division

    Wellness-NY-WOS 2022
    Flexonline

    Why a Wellness Division Makes Sense for Bodybuilding

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Female boxer Alycia Baumgardner training in the boxing gym hitting the heavy bag
    Hers Athletes & Celebrities

    Boxing Star Alycia Baumgardner Is Getting Fight Ready Right Now

    Female wrestler Brandi Rhodes working out with battle ropes exercise
    Hers Athletes & Celebrities

    Brandi Rhodes Is Balancing Business, Motherhood, and Wrestling

    Kayla Blood wearing her Monster Truck Jam Uniform
    Hers Athletes & Celebrities

    Kayla Blood Dishes on Ditching MMA for Monster Trucks

    2022 Ms. Bikini International Champion Lauralie Chapados performing her shoulder workout routine
    Hers Workouts

    Get Shoulders Like Lauralie Chapados with Just 4 Moves

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia
    • Buy Tickets
    The 2021 Mr. Olympia bodybuilders
    News

    2021 Olympia Saturday Night Recap: It Was a Ramy Repeat

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

    Female bodybuilder and 2021 Olympia Winner Whitney Jones
    News

    2021 Olympia Friday Night Recap: Shaw Repeats, Jones Reclaims Olympia Ti...

    Big Ramy Wins the 2020 Olympia
    IFBB

    Big Ramy Wins the 2020 Olympia!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Manage Cookies
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • Active Lifestyle
    • Muscle & Fitness: Fit to Serve
    • Gear
    • News
    • Opinion
  • Flex
    • Olympia
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Manage Cookies

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Hers Workouts

The Bodyweight Workout You Can Do in Your Hotel Room

Get sweating fast without any equipment.

by M&F Hers Editors
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Male and Female Trainer
Courtesy Wyndham
View Gallery

The Bodyweight Workout You Can Do in Your Hotel Room

Close gallery popup button
1 OF 7

1 of 7

Male and Female Trainer

Courtesy Wyndham

No Weights, No Problem

Wingate by Wyndham has teamed up with Muscle & Fitness Hers to help you stay both productive and fit while traveling. Stick to your routine when on the road by following our helpful workout guide to keep you feeling good during your entire stay.For additional workout tips, visit muscleandfitness.com/hers/wingate.Please consult a medical professional prior to starting any exercise program.

Directions

Power through your workout with these simple exercises that can be done in the comfort of your guest room. This workout is designed as a circuit. Perform each exercise one right after the other, with minimal rest between exercises. Rest 90 seconds between circuits. Do 2-4 circuits total.

Nutrition

Follow these healthy tips to refuel while on the road:Eat plenty of protein to stabilize blood sugar and stay energized.Keep pre-workout fat and fiber intake low – they both slow digestion, and you want to get nutrients in your blood quickly.After you workout your body needs nutrients. The sooner you refuel the quicker you recover and grow.Choose healthy snack options such as fruits, nuts and yogurt.Avoid junk food like soda, sugary snacks and deep-fried foods, which drain your energy and deflate your mood.Enjoy complex carbs such as brown rice and quinoa for optimal energy.Drink lots of water to stay hydrated and avoid jet lag.

2 of 7

Squat

Courtesy Wyndham

Bodyweight Squat

Reps: 10-15Set finisher: Hold the bottom of the squat position for 20-30 seconds after you finish the reps.Instructions:Stand with feet shoulder width and toes turned out slightly.Sit back with your hips and lower your body as far as you can without rounding your lower back.Push your knees out as you descend and keep your chest up.

3 of 7

Pushup to Side-Plank

Courtesy Wyndham

Pushup to Side Plank

Reps: 10-16; 20-30 sec.Instructions:Get into pushup position: Hands at shoulder-width, elbows tucked to your sides, and core engaged.Lower yourself until your torso is a few inches above the floor.Fire your triceps and pecs and lift yourself up until your elbows are locked out.Bring your feet together and shift your body weight onto your left side. You should be supporting yourself with your left hand and the side of your left foot. Extend your right arm above you. Hold this plank position for 20-30 sec.Bring your right arm back down and get back into pushup position. That’s one rep.Alternate sides every other rep.

4 of 7

Towel Pull-Apart

Courtesy Wyndham

Towel Pull-apart

Reps: 15-20Instructions:Hold a small towel at each end in front of you. Fire your back and shoulder muscles and apply slight tension to the towel, as if you were trying to pull it apart.Bring the towel closer to you, making sure to maintain tension in the towel. Extend the towel back in front of you. That’s one rep.

5 of 7

Bird Dog

Courtesy Wyndham

Bird Dog

Reps: 20Instructions: Get on all fours, hands under shoulders, knees under hips.Extend opposite hand and foot (so, left arm and right foot) straight out from your body, keeping shoulders and hips square to the floor (no twisting) and firmly reaching fingertips forward (hand like a karate chop) and foot back (toes firmly flexed). You want to feel the core, back, and glute muscles really squeeze.Hold for a beat.Bring the limbs in, elbow toward knee. That’s one rep. Switch sides for each rep; extend your right arm and left foot next.

6 of 7

Alternating Reverse Lunge to Warrior

Courtesy Wyndham

Alternating Reverse Lunge to Warrior

Reps: 20Instructions:Reverse lunge: From a standing position, step your right foot backward into a lunge position. Bend both knees, making sure to fire your glutes, hamstrings, and quads to give you balance. Keep your torso upright; don’t slouch forward or lean backward. Raise your arms over your head. Try to imagine a straight line running underneath you, connecting your feet. Make sure you breathe normally.Fire your leg muscles and bring your right foot back forward to a standing position.Step back with your left foot into Warrior Pose. Bring your hips parallel to the front of the room. Arch your upper back slightly, lifting your chest up toward the ceiling. Press your palms together, if possible, or keep your hands shoulder width apart with your palms facing each other. Look forward or up at your thumbs. When done, step the right foot back into a standing position.Alternate sides.

7 of 7

Hollow Hold

Courtesy Wyndham

Hollow Hold

Reps: Hold for 20-60 secondsInstructions:Lie on your back.Press your lower back into the ground, fire your core muscles, and lift your arms and legs up off the floor. Don’t tense your neck muscles or tuck your chin too far into your chest. Hold this position for 20-60 seconds.

Back to intro

No Weights, No Problem

Wingate by Wyndham has teamed up with Muscle & Fitness Hers to help you stay both productive and fit while traveling. Stick to your routine when on the road by following our helpful workout guide to keep you feeling good during your entire stay.

For additional workout tips, visit muscleandfitness.com/hers/wingate.

Please consult a medical professional prior to starting any exercise program.

Directions

Power through your workout with these simple exercises that can be done in the comfort of your guest room. This workout is designed as a circuit. Perform each exercise one right after the other, with minimal rest between exercises. Rest 90 seconds between circuits. Do 2-4 circuits total.

Nutrition

Follow these healthy tips to refuel while on the road:

  • Eat plenty of protein to stabilize blood sugar and stay energized.
  • Keep pre-workout fat and fiber intake low – they both slow digestion, and you want to get nutrients in your blood quickly.
  • After you workout your body needs nutrients. The sooner you refuel the quicker you recover and grow.
  • Choose healthy snack options such as fruits, nuts and yogurt.
  • Avoid junk food like soda, sugary snacks and deep-fried foods, which drain your energy and deflate your mood.
  • Enjoy complex carbs such as brown rice and quinoa for optimal energy.
  • Drink lots of water to stay hydrated and avoid jet lag.

Bodyweight Squat

Reps: 10-15

Set finisher: Hold the bottom of the squat position for 20-30 seconds after you finish the reps.

Instructions:

  • Stand with feet shoulder width and toes turned out slightly.
  • Sit back with your hips and lower your body as far as you can without rounding your lower back.
  • Push your knees out as you descend and keep your chest up.

Pushup to Side Plank

Reps: 10-16; 20-30 sec.

Instructions:

  1. Get into pushup position: Hands at shoulder-width, elbows tucked to your sides, and core engaged.
  2. Lower yourself until your torso is a few inches above the floor.
  3. Fire your triceps and pecs and lift yourself up until your elbows are locked out.
  4. Bring your feet together and shift your body weight onto your left side. You should be supporting yourself with your left hand and the side of your left foot. Extend your right arm above you. Hold this plank position for 20-30 sec.
  5. Bring your right arm back down and get back into pushup position. That’s one rep.
  6. Alternate sides every other rep.

Towel Pull-apart

Reps: 15-20

Instructions:

  1. Hold a small towel at each end in front of you. Fire your back and shoulder muscles and apply slight tension to the towel, as if you were trying to pull it apart.
  2. Bring the towel closer to you, making sure to maintain tension in the towel. Extend the towel back in front of you. That’s one rep.

Bird Dog

Reps: 20

Instructions:

  1. Get on all fours, hands under shoulders, knees under hips.
  2. Extend opposite hand and foot (so, left arm and right foot) straight out from your body, keeping shoulders and hips square to the floor (no twisting) and firmly reaching fingertips forward (hand like a karate chop) and foot back (toes firmly flexed). You want to feel the core, back, and glute muscles really squeeze.
  3. Hold for a beat.
  4. Bring the limbs in, elbow toward knee. That’s one rep. Switch sides for each rep; extend your right arm and left foot next.

Alternating Reverse Lunge to Warrior

Reps: 20

Instructions:

  1. Reverse lunge: From a standing position, step your right foot backward into a lunge position. Bend both knees, making sure to fire your glutes, hamstrings, and quads to give you balance. Keep your torso upright; don’t slouch forward or lean backward. Raise your arms over your head. Try to imagine a straight line running underneath you, connecting your feet. Make sure you breathe normally.
  2. Fire your leg muscles and bring your right foot back forward to a standing position.
  3. Step back with your left foot into Warrior Pose. Bring your hips parallel to the front of the room. Arch your upper back slightly, lifting your chest up toward the ceiling. Press your palms together, if possible, or keep your hands shoulder width apart with your palms facing each other. Look forward or up at your thumbs. When done, step the right foot back into a standing position.
  4. Alternate sides.

Hollow Hold

Reps: Hold for 20-60 seconds

Instructions:

  1. Lie on your back.
  2. Press your lower back into the ground, fire your core muscles, and lift your arms and legs up off the floor. Don’t tense your neck muscles or tuck your chin too far into your chest. Hold this position for 20-60 seconds.
Topics:
  • Body Weight
Author picture
Written by M&F Hers Editors
Also by M&F Hers Editors
Spiralized Zucchini Noodles
Hers Nutrition

5 Low-Carb "Pasta" Dishes

Fitness Olympia Champ Whitney Jones' Tips to Staying Fit
Hers Athletes & Celebrities

A Fitness Olympia Champ's Bodyweight Leg Workout

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

2022 Ms. Bikini International Champion Lauralie Chapados performing her shoulder workout routine
Hers Workouts

Get Shoulders Like Lauralie Chapados with Just 4 Moves

The 2022 Bikini International winner shares tips for getting wider delts.

Read article
Jennifer Jacobs Performing a 20-min full body resistance band workout
Hers Workouts

Regarding Your Health, It's OK (and Necessary) to Prioritize You

Trainer Jennifer Jacobs explains how just 20 minutes of training can boost your overall health.

Read article
Fit Female looking in the mirror in front of the dumbbell rack in a gym observing her neglected muscle groups
Hers Workouts

This Trainer Says Women Need to Strengthen, Not Neglect These Muscles

Alyssa Pannozzi explains how women need to focus on upper body as much as the guys.

Read article
All Hers Workouts
  1. Home
  2. /
  3. Muscle & Fitness Hers
  4. /
  5. Hers Workouts
  6. /
  7. The Bodyweight Workout You Can Do in Your Hotel Room
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Manage Cookies Accessibility Statement

JW Media, LLC

Copyright 2022 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.