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:
- Warmup
- The Program
- General Notes
- 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) |
|
|
|
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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