No gym, No problem.

How to keep the body feeling its best while traveling with a tight schedule.

Home for the holidays, traveling for work, or simply cannot escape to the gym today?


All of these exercises can be performed in a hotel room or bedroom, in minimal space, and without much equipment.


Pick out one or two options from each of the six categories and perform three sets of each!

***NOTE!! Hotel sheets or towels make for good yoga mats for in-room sessions.***


Send an email!

What are your favorite bodyweight exercises?

1.) Planks / Core

Planks are good for your core, shoulders, and arms. Keep your belly pulled in, squeeze your butt, and pull your nose away from the ground.

Planks- 1:00

Side Planks- 1:00 each

Plank with Steps- 20 each

2.) Bridging / Glutes

Bridging is great for glutes and the health of your lower back. Clam shells work the sides of the hips for a more complete look and feel to the hips.

Hip Bridges- 20

Clam Shells- 20 each

Single-Leg Bridges- 20 each

3.) Shoulders / arms

Pushups are great for upper body strength and even your core! Strengthen your triceps, chest, and work the abs all at the same time.

Pushups- 20

Elevated Pushups- 20

Off-set Pushups- 10 each

4.) Postural

From sitting at a desk all to to stooped over your phone, our posture needs to be worked backwards and then strengthened in correct alignment. 

Try these!

Or CLICK HERE to read more about posture.

Cobras- 20

Super (wo)man- 20

Bird Dogs- 10 each

5.) Legs / Hips

Big muscles need big movement. Work the legs, hips, and balance with these three! 

Working bigger muscles like legs and hips will also maximize the calories burned per set. 

Squats- 20

Reverse Lunges- 20 each

Step Ups- 20 each

6.) Mobility / Flexibility

Step up to your hand ten times each, stretching your inner thighs, glutes, and hamstrings in the Sprinters Stretch. 

Loosen your lower back with the second stretch here. 

Reverse the long day you've had sitting at the desk by implementing this hip flexor stretch. 

Remember to foam roll!

Sprinter's Stretch- 20 each

Supine Hamstring Stretch- 10 each

Hip Flexor Stretch- 1:00 each

-Example Workout-

Planks 

3x 1:00

Bridges 

3x 20 reps

Pushups 

3x 20 reps

Cobras 

3x 20 reps

Squats 

3x 20 reps

Hip Flexor Stretch

3x 1:00

Option One: Perform one set of each exercise consecutively, one right after another, then rest 45 seconds after all six. Repeat this process twice more to finish three sets in total. This will be time-efficient, though more demanding on your heart and lungs.


Option Two: Finish all three sets of one exercise before moving to the next; rest 45 seconds between each set. Intensity will be lower, but the workout will take a lot more time to complete.

Health | Strength | Confidence