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.
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;
- 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)