...

Hotel Gym Full Body Circuit

Stuck in a hotel gym or just don’t want to use a lot of equipment at your own gym. This is a great circuit for you!

WORK IT WEDNESDAY WILL FEATURE A NEW WORKOUT FOR YOU EVERY WEEK, ESPECIALLY BENEFICIAL FOR OUR DANCERS!

When travelling or in apartment gyms, we typically only see dumbbells and stability balls. Well this is plenty for a good workout. We like circuits to keep the pace up since likely don’t have time to spend hours in the gym. We performed these back to back with as little rest as possible for 4 sets. We did higher reps due to lower weights, such as 10-20 per each exercise.

  • Rear Foot Elevated Split Squats (RFESS): Elevate one leg on a bench & make sure step out far enough so not uncomfortable. Want to keep front foot flat. Don’t arch back or let front leg internally rotate. Complete all on one side, then complete other.
  • Stability Ball Rollout: Featured previously, this exercise is crazy tough on the core & if haven’t done many planks can help shoulder stability also. Don’t lose focus on your core with a tight abdominal brace more important the how far you reach out.
  • Bridge Alternating Press: This help build full body stiffness, while emphasis on glutes and chest. Maintain a good bridge, raise both weights, then lower one at a time. The alternating increases time in exercises for slightly more cardio effect, as well as increases difficulty on each arm, thus allowing lighter weight to be used, such as in a hotel gym.

Work It Wednesday will feature a new workout for you weekly to try! Tested with our dancers & by us!

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

Related Blog Posts

Recent Posts

Artistic Athlete Glute Tune-Up

Connect with your glutes to support your dance with our free glute tune-up program!
SIGN UP NOW
Free Program
Blog Categories

Hold on!
Want my free program to improve your warm ups and engage your hip muscles?

Join today you’ll get 12 workouts to start right now! Used by dancers, both professional and beginners to protect and prepare for better dancing.
Free Program

Hold on!
Want my free program to improve your warm ups and engage your hip muscles?

Join today you’ll get 12 workouts to start right now! Used by dancers, both professional and beginners to protect and prepare for better dancing.
Free Program

Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

Go back to sign up
Seraphinite AcceleratorOptimized by Seraphinite Accelerator
Turns on site high speed to be attractive for people and search engines.