A Total Body Workout You Can Do in Your Hotel Room
Forget the weights—your suitcase is key in this one.
In my work as founder of Burn Boot Camp, I’m constantly traveling for work, visiting new markets and meeting with investors. As much as I would like to fall onto my hotel bed and call it a day, I’ve come to understand that the hustle has no off days. From hotel rooms in New York City to those in Mexico, I’ve had to improvise my workouts based on my resources. Did you know the average carry-on suitcase weighs between eight and fourteen pounds? I realize that many of you, like me, are constantly packing your bags and leaving for family vacations or business trips, so I decided to create the “Ultimate Hotel Workout” using only my luggage.
The next time you travel, set a timer for 30 minutes and complete 10 reps of each exercise before moving on to the next. How many rounds can you get in in 30 minutes?
1. Suitcase Jump Overs
Standing with your feet shoulder-width apart, hands by your side, lift your left leg and hop over the suitcase, landing on both feet. Repeat by lifting your right leg and hopping back over to starting position.
2. Bent-Over Back Rows
Starting in a deep lunge position, bend over and place your left elbow on your knee, ensuring a straight back. Using your right arm, pull the suitcase up and squeeze your back muscles right. Be sure to keep your elbow tight into your torso. Lower the suitcase back to starting position and repeat on the opposite side.
3. Incline Pushups
Get in the standard pushup position with your feet slightly wider than shoulder-width and elevated on the suitcase. Your elbows should be completely locked out. Keeping your body straight, lower your chest to the ground. Pause and push back to the starting position, keeping the core engaged.
4. Shoulder Press
Start by sitting on your knees. Hold the suitcase above the right shoulder lightly in front of you, pointing your elbows towards the floor. Push the suitcase up and overhead so that your arms are fully extended, returning the suitcase above the left shoulder. Repeat move by starting on the left shoulder and pressing the suitcase to the right shoulder.
5. Alternate Overhead Lunge
Stand with your feet together and hold the suitcase above your head. Step the right foot forward into a deep lunge position, with the suitcase kept overhead, chest out and shoulders back. Drive the right foot into the ground and return to the starting position. Repeat on left leg to complete the rep.
6. Leg Lift Swings
Lie on your back. Place your hands, palms down, on the floor beside you. Raise your legs off the ground, over the top of the suitcase and lower them on the opposite side of the suitcase, keeping your knees locked and core engaged.
7. Shoulder Front Raises
Start with your feet shoulder-width apart, holding your suitcase by its sides. Keeping your core tight, begin by raising your suitcase to eye level. Return the suitcase to starting position.
8. Suitcase Squats
Start by getting into a squat position with feet shoulder-width apart. Set the suitcase on the ground behind your heels. Push your hips back and squat down until your backside taps the suitcase (this will challenge you to get low enough!). Driving your heels into the ground and engaging your core, stand back up and return into starting position.
For more from Morgan, read her recent columns on our site or visit her online at BurnBootCamp.com.