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Hers Workouts

The Hotel Gym Workout

Make the most out of your hotel stay with this routine.

by M&F Hers Editors
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Courtesy Wyndham
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The Hotel Gym Workout

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1 OF 7

1 of 7

Male and Female Trainer

Courtesy Wyndham

Check In, Work Out

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.

Directions

Interval training is a great way to burn a lot of calories in a short period of time. This workout is designed as a circuit. Perform each exercise consecutively, with minimal rest between exercises. Rest 90 seconds between circuits. Do 2-4 circuits total. Select weights that are challenging, but not so heavy as to compromise form.Time to break a sweat!Visit muscleandfitness.com/hers/wingate for additional workout tips.

2 of 7

Dumbbell Goblet Squat

Courtesy Wyndham

Dumbbell Goblet Squat

Reps: 10-15Instructions:Hold a kettlebell (or one end of a dumbbell) with both hands under your chin. Twist your feet into the floor so your toes turn out about 30 degrees.Squat, pushing your knees out so your elbows can move in between them. Go as low as you can without losing the arch in your lower back, and come back up.Notes: You can also perform this exercise with a kettlebell or medicine ball.

3 of 7

Plank

Courtesy Wyndham

Plank

Reps: 30-90 secondsInstructions: Get into pushup position and bend your elbows to lower your forearms to the floor. Hold the position with abs braced. Don’t let your hips sag or rise too high—keep them in line with your ankles and shoulders.

4 of 7

Bentover Dumbbell Row

Courtesy Wyndham

Bentover Dumbbell Row

Reps: 10-15Instructions:Hold a dumbbell in each hand and bend your hips back until your torso is about parallel to the floor.Keep your lower back in its natural arch. Row the weights to your sides with palms down, squeezing your shoulder blades together at the top.

5 of 7

Dumbbell Romanian Deadlift

Courtesy Wyndham

Dumbbell Romanian Deadlift

Reps: 10-15Instructions:Hold a dumbbell in each hand and stand with feet hip-width apart.Push your hips back and, keeping your lower back in its natural arch, need your torso forward, lowering until you feel a stretch in your hamstrings, bending slightly at the knees as needed.Squeeze your glutes as you come back up.

6 of 7

Russian Twist

Courtesy Wyndham

Russian Twist

Reps: 20Instructions:Hold the ball with both hands and sit on the floor with knees bent 90 degrees and feet flat.Extend your arms and explosively twist your body to your right.Twist to the left. That’s one rep.Note: This exercise can also be performed with kettlebell or dumbbell.

7 of 7

Dumbbell Bench Press

Courtesy Wyndham

Dumbbell Bench Press

Reps: 10-15Instructions:Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level.Press the dumbbells straight over your chest until your arms are fully extended.Slowly lower the weights back down. Keep your elbows close to your torso—don’t let your arms flare out.

Back to intro

Check In, Work Out

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.

Directions

Interval training is a great way to burn a lot of calories in a short period of time. This workout is designed as a circuit. Perform each exercise consecutively, with minimal rest between exercises. Rest 90 seconds between circuits. Do 2-4 circuits total. Select weights that are challenging, but not so heavy as to compromise form.

Time to break a sweat!

Visit muscleandfitness.com/hers/wingate for additional workout tips.

Dumbbell Goblet Squat

Reps: 10-15

Instructions:

  1. Hold a kettlebell (or one end of a dumbbell) with both hands under your chin. Twist your feet into the floor so your toes turn out about 30 degrees.
  2. Squat, pushing your knees out so your elbows can move in between them. Go as low as you can without losing the arch in your lower back, and come back up.

Notes: You can also perform this exercise with a kettlebell or medicine ball.

Plank

Reps: 30-90 seconds

Instructions: Get into pushup position and bend your elbows to lower your forearms to the floor. Hold the position with abs braced. Don’t let your hips sag or rise too high—keep them in line with your ankles and shoulders.

Bentover Dumbbell Row

Reps: 10-15

Instructions:

  1. Hold a dumbbell in each hand and bend your hips back until your torso is about parallel to the floor.
  2. Keep your lower back in its natural arch. Row the weights to your sides with palms down, squeezing your shoulder blades together at the top.

Dumbbell Romanian Deadlift

Reps: 10-15

Instructions:

  1. Hold a dumbbell in each hand and stand with feet hip-width apart.
  2. Push your hips back and, keeping your lower back in its natural arch, need your torso forward, lowering until you feel a stretch in your hamstrings, bending slightly at the knees as needed.
  3. Squeeze your glutes as you come back up.

Russian Twist

Reps: 20

Instructions:

  1. Hold the ball with both hands and sit on the floor with knees bent 90 degrees and feet flat.
  2. Extend your arms and explosively twist your body to your right.
  3. Twist to the left. That’s one rep.

Note: This exercise can also be performed with kettlebell or dumbbell.

Dumbbell Bench Press

Reps: 10-15

Instructions:

  1. Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level.
  2. Press the dumbbells straight over your chest until your arms are fully extended.
  3. Slowly lower the weights back down. Keep your elbows close to your torso—don’t let your arms flare out.
Topics:
  • Build Muscle
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Written by M&F Hers Editors
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