Short Hotel Gym Circuit Workout

  • Goal: To raise your strength and conditioning
  • For who: Those who are traveling or stuck with a gym that doesn’t have barbells.
  • What do you need in the gym: Dumbbells
  • 3x a week, short workouts.

Index:

  1. Warmup
  2. The Program
  3. General Notes
  4. Movement Video’s

Warmup:

  • 10 min low intensity cardio. i.e. treadmill, bike, crosstrainer, rower etc
  • Warmup 1 round of the circuit with a lighter weight.

The Program:

Day 1 Day 2 Day 3
Circuit 1; (4 rounds)* Circuit 1; (4 rounds)* Circuit 1; (4 rounds)*
C1:Bulgarian Split Squat 10x per leg(holding dumbbells) C1: Step up 10x per leg (holding dumbbells) C1: Goblet Squat 10x
C2: Dumbbell Bench press 10x C2: Standing military press 10x C2: Incline Dumbbell Bench press 10x
C3: One arm dumbbell row 15x C3: Romanian Deadlift 15x C3: Dual arm Dumbbell row 15x
Circuit 2*; (3 rounds) Circuit 2*; (3 rounds) Circuit 2*; (3 rounds)
  1. Burpees x10
  2. sit-ups x20
  3. push ups x10
  1. squat jumps x10
  2. planks 30 sec
  3. bicep curls x10
  1.  Mountain climbers x20
  2. sit-ups x20
  3. push ups x10

General Notes

  • *Circuit:

Circuit 1: 4 rounds of 3 exercises (C1+C2+C3) with 1 min pause between rounds, so no resting within the circuit.

Circuit 2  will be done by completing three rounds without rest. Pace can be decided by the individual.

  • Focus on increasing weight every (few) week(s) on every lift.

Take small steps weekly (i.e. steps of 1kg/lb) The key is getting stronger over time.

  • Use full range of motion.

The squats: crease of the hips must be below the the top of the kneecap.

Bench/military press: dumbbells must touch the chest/shoulders at the bottom

Every movement must be performed until lockout of the knees/elbows.

 

Movement Video’s

Note that the clips sometimes contain weightless or kettlebell exercises. We’re going to perform all the exercises with dumbbells.

Day 1
Bulgarian Split Squat:
https://www.youtube.com/watch?v=YtzdcxjEb8s
Dumbbell Bench Press: https://www.youtube.com/watch?v=7V_Lk6XGv-4
One Arm Dumbbell Row: https://www.youtube.com/watch?v=zt05bohmJYc

Day 2
Box (or bench) step-up:
https://www.youtube.com/watch?v=gMQ2id4MYjE
Standing Military Press: https://www.youtube.com/watch?v=jCvtW-aBuQk
Romanian Deadlift: https://www.youtube.com/watch?v=mpg_qmBdmxc

Day 3
Goblet Squat: https://www.youtube.com/watch?v=36_N-6CoPKo
Incline Dumbbell Bench Press: https://www.youtube.com/watch?v=nvqJUDs9EXQ
Dual dumbbell row: https://www.youtube.com/watch?v=5j_dP8nT54w

The Plank: https://www.youtube.com/watch?v=GmQfTPmYCiI
Chin Ups: https://www.youtube.com/watch?v=1Dh2coea0YI

Brandon Dudley
info@globallifter.com

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