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
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
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
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
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
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
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.
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:
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.
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:
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.
Dumbbell Romanian Deadlift
Reps: 10-15
Instructions:
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.
Russian Twist
Reps: 20
Instructions:
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.
Dumbbell Bench Press
Reps: 10-15
Instructions:
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.
