Hotel Room Workout

Tackle our five-move circuit, utilising nothing but the chair in your hotel room, for a fast fitness fix wherever you are

Sets, reps and frequency
Perform the five exercises for one minute each and repeat this circuit three times

hotel room workout

1. Chair Squat

Muscles: Front and rear thighs (quadriceps, hamstrings)
Why do it?
This is a classic move that builds leg strength and raises your heart rate
– Stand with your feet shoulder-width apart
– Bend your knees until your bum touches the chair
– Don’t rest on the chair
– Stand up and repeat the exercise
Watch points:
Ensure that you keep your back straight and look forward

hotel room workout

2. Chair press-ups

Chest, rear upper arms (pectorals, triceps)
Why do it?
An upper-body basic, one press-up may seem easy, but see how you feel after a minute!
– Grip the front edge of the chair
– Bend your elbows and lower your chest towards the chair
– Straighten your arms and return to the starting position, before repeating the exercise
Watch points:
Keep your back straight and elbows tucked in

hotel room workout

3. Chair plank glute lift

Muscles: Bottom, core muscles (glutes, transversus abdominis)
Why do it?
A great glute strengthener that will leave you ready to attack the hills
– Place your forearms on the chair and assume a plank position
– Pull your left knee in towards the chair
– Push your left foot backwards and up to the ceiling
– Squeeze your bottom at the top
– Slowly lower your left knee
– Complete one set on the left before changing over to the right
Watch points:
If you feel a pinch in your lower back, lift your hips slightly higher

hotel room workout

4. Chair dips

Muscles: Rear upper arm (triceps)
Why do it?
Strong legs aren’t the only requisite in a runner’s arsenal; powerful arms will help you drive uphill and sprint to the line
– Sit on the edge of the chair with your hands next to your hips and your fingers facing forwards
– Lift off the seat and straighten your legs out in front of you
– Bend your elbows and lower your bottom towards the floor
– Aim for a 90° angle in your elbows
– Push back to the starting position
Watch points:
Keep your elbows tucked in and lower with control

hotel room workout

5. Chair cycling v-sits

Muscles: Core muscles, stomach muscles, back muscles (transversus abdominis, rectus abdominis, erector spinae)
Why do it?
This is a great core strengthener – a strong core being the foundation of good running form
– Sit on the edge of the chair
– Lean slightly backwards, place your hands next to you ears and lift your feet off the floor
– Rotate your left elbow towards your right knee
– Return to the centre position
– Rotate your right elbow towards your left knee
– Keep alternating between left and right
Watch points:
Remember to breathe. If you find this exercise too hard, hold onto the chair with your hands and only move your legs in a cycling motion


Men's Running

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