Hotel Workout – Lower Body

Working out is not all about chest and biceps. We need to work on the legs too. Your core and arms still get in a nice workout if you are working legs, so don’t skip leg day. This is the next in our series of Hotel workouts for people on the road. This time it’s all about the legs.

Here are the pictures sent to me.

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

  • Treadmill
  • Stability Balls
  • Bench
  • Dumbbells up to 50 lbs.

The Lower Body Hotel Gym Work Out

5-minute light jog to start. We want to keep things light because we are focused on the legs. No need to get the legs gassed before the workout.

Goblet Squat with a Dumbell 3 x 10  Hold the lower part of the squat for a 3 count on each rep. This makes it harder to do. Also, the weight you pick for the Goblet squat should be around 20% of your total body weight. Make sure your body weight is on your heels and not your tip toes or balls of your feet. Keep that back from bending as well.

[video_page_section type=”youtube” position=”default” color=”#2c3e50″ btn=”light” heading=”” subheading=”” cta=”” video_width=”500″ hide_related=”false” hide_logo=”false” hide_controls=”false” hide_title=”false” hide_fullscreen=”false”]https://www.youtube.com/watch?v=MeIiIdhvXT4[/video_page_section]

Dumbell Bulgarian Split Squats 3 x 8 (8 reps each leg) Great for legs, glutes and hips. Really helps people improve overall balance.

[video_page_section type=”youtube” position=”default” color=”#2c3e50″ btn=”light” heading=”” subheading=”” cta=”” video_width=”500″ hide_related=”false” hide_logo=”false” hide_controls=”false” hide_title=”false” hide_fullscreen=”false”]https://www.youtube.com/watch?v=2C-uNgKwPLE[/video_page_section]

Stability Ball Hip Bridge Roll Outs 3 x 10 . Time to grab that stablity ball. So many different exercise variations we can do with this peice of equipment. This is a great one for your hamstrings.

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Stability Ball Knee To Chest 3 x 10 Great for working the core and legs. Make sure you keep that core tight and do not sag.

[video_page_section type=”youtube” position=”default” color=”#2c3e50″ btn=”light” heading=”” subheading=”” cta=”” video_width=”500″ hide_related=”false” hide_logo=”false” hide_controls=”false” hide_title=”false” hide_fullscreen=”false”]https://www.youtube.com/watch?v=Cb7UZqeuMI8[/video_page_section]

Plank Up Down 3 x 10 Keep that core tight and do not sag. We want you back nice and flat.

[video_page_section type=”youtube” position=”default” color=”#2c3e50″btn=”light” heading=”” subheading=”” cta=”” video_width=”500″ hide_related=”false” hide_logo=”false” hide_controls=”false” hide_title=”false” hide_fullscreen=”false”]https://www.youtube.com/watch?v=L4oFJRDAU4Q[/video_page_section]

10 Minute Jog Finishing with some more cardio, if you can get your legs to even move.

 

Quick Round Up

  • 5-Minute Jog
  • Goblet Squat with a Dumbell 3 x 10
  • Dumbell Bulgarian Split Squats 3 x 8 (8 reps each leg)
  • Stability Ball Hip Bridge Roll Outs 3 x 10
  • Stability Ball Knee To Chest 3 x 10
  • Plank Up Down 3 x 10
  • 10-Minute Jog

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