Hotel Room Full Body

Portable travel session using only stable surfaces and floor.

Duration

20–30 min

Level

Beginner

Equipment

Fixed counter, mat and floor

Exercises

6

Targets: Legs, Chest, Glutes, Upper Back, Core

Exercises

Bodyweight Squat
2 sets · 10-15 · 60s rest

Squat to a comfortable depth.

Swap: Sit-to-Stand

Wall Push-Up
2 sets · 8-15 · 60s rest

Use a solid wall and steady body position.

Swap: Counter Push-Up

Reverse Lunge
2 sets · 6-10/side · 75s rest

Step back gently; use support if needed.

Swap: Supported Split Squat

Glute Bridge
2 sets · 12-15 · 60s rest

Finish with glutes without arching.

Swap: Standing Hip Hinge

Prone W Raise
2 sets · 8-12 · 45s rest

Lift arms gently with relaxed neck.

Swap: Standing Scapular Squeeze

Dead Bug
2 sets · 6-8/side · 45s rest

Move slowly and breathe.

Swap: Heel Slide

Use stable surfaces only. This short travel session is not a complete replacement for progressive loaded pulling. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.