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)
A2. Back Foot raised Lunge (on chair or Bed) x 15 each leg (2030)
A3. Glute March (on chair or bed) x 20 (30X0)
A4. Single Leg Squat (to chair or Bed) x 15 (2010)
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!