Hotel Butt Workout

I really, really, really, love to lift weights. It’s my go to style of exercise and I love the quick, sustained results it has brought to my body. I would not have the same strength and shape in my body if it wasn’t for the copious amounts of time that I have spent under a barbell in a squat rack. 

But, you know what… sometimes, life and work gets in the way of the weights and when travelling for work I can’t always request for a hotel with a fully functioning squat rack and dumbbell set ... #fitnessdiva

I don't like to use travel as an excuse to stop training or exercising - so I use this workout when I have minimal space and minimal time.

Here is my Hotel Booty Circuit - the #HBC:

A1. Single Leg Glute Bridge x 15 each leg (2020)

  How: Lay on your back with your feet hip width distance apart, knees bent, feet flat on the floor. Lift one leg and bend it at the knee. Lift your pelvis off the floor as high as you can. You should feel your Glute switch on - if you don’t try moving the foot that is on the floor, further away from you. Lower your hips back to the floor and repeat the movement.

How: Lay on your back with your feet hip width distance apart, knees bent, feet flat on the floor. Lift one leg and bend it at the knee. Lift your pelvis off the floor as high as you can. You should feel your Glute switch on - if you don’t try moving the foot that is on the floor, further away from you. Lower your hips back to the floor and repeat the movement.

A2. Back Foot raised Lunge (on chair or Bed) x 15 each leg (2030)

  How: Place one foot on a bench (I prefer toes tucked, in this picture it's un-tucked), with the other foot out in front. Really be sure to hop that front foot far forward enough so that you really hit the Glute and Hamstring during the lunge. Bending both knees at the same time, begin to lower your hips towards the floor. Keep your chest up, shoulders relaxed. As you return to the starting position, push through the front heel (and not the ball of the foot) to ensure you activate the Gluteals.

How: Place one foot on a bench (I prefer toes tucked, in this picture it's un-tucked), with the other foot out in front. Really be sure to hop that front foot far forward enough so that you really hit the Glute and Hamstring during the lunge. Bending both knees at the same time, begin to lower your hips towards the floor. Keep your chest up, shoulders relaxed. As you return to the starting position, push through the front heel (and not the ball of the foot) to ensure you activate the Gluteals.

A3. Glute March (on chair or bed) x 20 (30X0)

  How: Lay back on a bench (or bed, chair, stool) with your shoulder blades resting on the edge of it. Place your feet on the floor, bending the legs so that your heels are directly underneath your knees. Lift one leg up, keeping in bent in the air. Lower the hips towards the floor and then drive through the heel on the ground to explosively lift your hips towards the ceiling. 

How: Lay back on a bench (or bed, chair, stool) with your shoulder blades resting on the edge of it. Place your feet on the floor, bending the legs so that your heels are directly underneath your knees. Lift one leg up, keeping in bent in the air. Lower the hips towards the floor and then drive through the heel on the ground to explosively lift your hips towards the ceiling. 

 

A4. Single Leg Squat (to chair or Bed) x 15 (2010)

  How: Start seated on a bench/chair/bed with both feet flat on the floor (preferably the bench/chair or bed is at knee height). Raise one leg off the floor and proceed to stand up by driving the supporting heel into the floor.Keep your spine tall and shoulders relaxed. Really make sure your supporting heels doesn't lift off the floor as you stand. To lower, push the butt backwards and lower towards the chair. 

How: Start seated on a bench/chair/bed with both feet flat on the floor (preferably the bench/chair or bed is at knee height). Raise one leg off the floor and proceed to stand up by driving the supporting heel into the floor.Keep your spine tall and shoulders relaxed. Really make sure your supporting heels doesn't lift off the floor as you stand. To lower, push the butt backwards and lower towards the chair. 

 

It’s all single leg work because single leg exercises will actually enable better Glute activation, particularly when working without weights.

Repeat the all exercises from A1 - A4 without any rest. Repeat the set of 4 exercises four times, resting for only 1 minute between each set. The numbers in the brackets eg. (2010) represent the speed at which I would like you to perform these exercises. Tempo can play a really big part in Bodyweight training because we can increase the lactic acid build up in the muscle by tweaking the TUT - or time under tension. The first number represents the seconds it will take you to perform the eccentric phase, the lowering portion of the movement. The second and fourth numbers represent any pauses at the bottom or top of the movement. Finally the third number represents the concentric phase, the rising/lifting phase. 

Get approval from your doctor/physician before you attempt exercise, and if you're unsure about form, as a qualified Personal Trainer.

Happy Training & Happy Travelling!

 

Shona Vertue2 Comments