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20 Minute Hotel Workout – Upper Body

This is the Hotel gym we have to work with. Seems like a typical small gym. My client is business so getting in a 20 minute hotel workout is key for him to stay in shape.

Hotel GymHotel Gym Workout Dumbells

 

My client had taken these photos and sent them to me. He was staying there of a couple of days.

Since we are going to work out the lower body later in the week. We need to come up with a good 1 hour, upper body workout with the items we have. So here is the workout I gave him. Try it yourself and leave a comment as to what you think.

Looks like we have the following workout equipment to choose from;

  • Elliptical
  • Bike
  • Treadmill
  • Bench
  • Med balls
  • Dumbbells up to 50 lbs.

The Upper Body Hotel Gym Work Out

10 minutes on the elliptical (I usually have people do 5 minutes on a bike or rower at SOLDIERFIT but since he was traveling and he was sitting all day, we added a bit more time for cardio)

Alternate Dumbbell Flat bench press 3 x 10 (10 each arm. So both arms are straight up and press one Dumbbell at a time while the other arm is stationary. Alternate back and forth)

 

Bent over Dumbbell flyes 3 x 15

Dead stop lat raises 3  x 12 ( sitting on the bench with so hands fall on the bench, then raise it back up. Use 5 to 10 pounds. No need for heavyweights)

Alternate hand push up on med ball 3 x 6 (6 on each hand. So you have one hand on the med ball, the other on the floor and do a push up)

Bicep blaster curls 3 sets (5 x 5 with 5 sec hold after 5 reps)

The bicep blaster curls leaves you with a good pump after to impress your coworkers or potential clients how Gangster you are!

 

The Quick Round Up

  • 10 minutes on the elliptical
  • Alternate Dumbbell Flat bench press 3 x 10 (10 each arm)
  • Bent over Dumbbell flyes 3 x 15
  • Dead stop lat raises 3  x 12
  • Alternate hand push up on med ball 3 x 6 (6 on each hand)
  • Bicep blaster curls 3 sets (5 x 5 with 5 sec hold after 5 reps)
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