The best total-body circuit workout you can do while you travel

   

I travel a lot for both work and play. Oftentimes, part of the fun of travel, for me, is to seek out new gyms wherever I go, to try out new training methodologies and connect with other fitness professionals to see what I can learn from them.
But sometimes, ain’t nobody got time for that. During those times, I don’t have a moment to spare outside what’s on the agenda—certainly not enough time to gallivant around a new city in search of the perfect place to train. That’s when I bust a move in the 3' x 5' space available at the foot of my hotel-room bed and dial in to “The Hotel Hotline,” a five-exercise bodyweight circuit I designed that hits all the major muscle groups in a small space and a short period of time.

So many bodyweight workouts miss out on the all-important “pull” movements for both the upper and lower body—namely because it’s pretty dang difficult to row or deadlift without any equipment! But, it can be done, as you will see below. (Hand-release pushups have a built-in row motion as you lift your hands off the ground, and single-leg deadlifts are tough enough to do un-weighted.) In addition, there’s an explosive component in the in-and-out squat, core work in the form of the bear crawl hold, and mad hip-opening and glute activation during the shin box—perfect to combat all the sitting that occurs during travel.

I’m heading to Ecuador on vacation shortly (in fact, that’s where I’ll be by the time you’re reading this!) and since I’ll be spending my days hiking, mountain biking, and whitewater rafting, I most likely won’t be frequenting the gym. This workout, however, will be on my agenda. How about yours?

The Workout: Complete three to five rounds of this circuit as quickly as possible, never letting your form suffer. Take breaks as often as you need to. Time yourself and try to beat your best each subsequent time you complete the workout.

Check out a pin-able graphic of the workout below, and continue down the page for step-by-step instructions of each movement.


JASON ALBUS
 
MOVE 1Hand-Release Pushup

JASON ALBUS


Start in a straight-arm plank position, your body elevated between your hands and toes. Line up your hands directly under your shoulders, just wider than your ribcage (A). Keeping your core stiff and squeezing your glutes, lower your chest completely down to the floor under control, angling your elbows out to no more than 45 degrees. At the bottom position, raise your hands up off the floor slightly by squeezing your shoulder blades together (B). Push back up in one fluid motion without letting your low back sag. Your chest and thighs should come off the floor at the same time. That's one rep; do 10. If you want to make the exercise easier, elevate your hands on a bed.

MOVE 2Shin Box

JASON ALBUS
 
Start seated on the floor with the bottom of one foot in contact with the top of the other thigh (A). Press through both knees and feet, and squeeze your glutes hard to elevate your hips. In the top position, you will be balancing on your knees with both feet facing the same direction (B). Lower yourself carefully back to the seated start position and rest your body weight on your butt (C). While keeping your feet on the floor, swivel both knees in front of you and reverse your foot and leg position (D). Repeat the movement, pressing through your knees and feet while again squeezing the glutes to elevate your hips (E). Return to position D; that's one rep. Do 10 total reps (that's five in each direction). 

MOVE 3Bear Crawl Hold

JASON ALBUS


Starting on your hands and knees, rise up onto your toes and tighten your core (A). Unlike the actual crawl, you won’t be moving forward. Simply elevate your opposite hand and foot (so your right hand and left foot), and pause briefly in place (B). Elevate your opposite hand and foot (so now your left hand and right foot), pausing briefly in the elevated position (C). That's one rep; do five.

MOVE 4In-And-Out Squat

JASON ALBUS


Startst anding tall, your feet together and arms relaxed at your sides. Quickly hop your feet out to approximately shoulder-width distance apart, simultaneously lowering your hips and bringing your arms out in front of you as a counterbalance (A). Immediately after you reach the bottom of a squat position, hop back to your starting position, bringing your arms down and your feet close together again (B). Moving from A to B is one rep; do 10.

MOVE 5Single-Leg Romanian Deadlift

JASON ALBUS


From a standing position, shift your weight into your right leg and lift your left foot off the ground just behind you. Your planted right leg should have a slight bend in the knee (A). Push your hips back and extend your left leg straight back behind you. Your chest will drop as you reach the lifted leg back (B). When you reach the end of the range of motion—typified by tension in the hamstrings—reverse the movement to return to standing. That's one rep; do 10 reps, then switch legs and do 10 reps on the other side. 

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