You did it again. In an attempt to save some precious mullah, you booked a hotel that promised to have a gym. Their idea of a “gym” is one treadmill, an elliptical, and a stationary bike that still has Ben Franklin’s initials carved in it.
As a BroBible reader, you may have read this article explaining barbell complexes and how they can replace cardio. Complexes are a great way to get a challenging workout in when your time is limited. You skimped on the accommodations let’s make sure we don’t skimp on getting a good calorie burn in while on vacation. Since the only equipment available is your hulking, ripped 195-pound body, we will use it as our tool today and apply the concept of complexes to some bodyweight training.
Besides your body, the other tools you will use for this workout are the stairs. Find them, then prepare yourself for a 20-minute workout that will have you burning plenty of calories.
Set the timer on your phone for 20 minutes. When the alarm reaches 20 minutes, your workout is complete no matter where you are in the progression. Then while gasping down all the air around you, please feel free to curse my name like an upset Darth FrankenVader.
All six exercises must be completed back-to-back with little or no rest. When you finish the last exercise start back from the top, recovering for no more than 45 seconds or if you have some big cojones, no rest at all.
Warm-Up with 45 jumping jacks, 30 high knees, 20 rear lunges and 10 push-ups.
20 Minute Hotel Complex
Bodyweight Step-Ups- 10 reps each leg
Inclined Push-Up- 10 reps
Decline Push-Up- 10 reps
Bodyweight Split Squat- 10 reps total (5 each side)
Stair Runs- run-up to the top of stairs and back down (if it’s a large high rise hotel run up 8 flights and return to the bottom)
Pike Push-Up- 6-8 reps (this can be done with feet flat against the floor or elevated for more difficulty)
Hit this first thing in the morning and then hit up the free hotel breakfast in the lobby.
You did make sure that your beach accommodations supplied free breakfast, right? You can live without the gym but not having free breakfast is downright unAmerican!
Using this quick 20-minute bodyweight complex will burn some serious calories. Then hit up those free hotel muffins and bagels for some post-workout carby goodness!
Oh, and don’t forget that you can also pack these very portable training accessories to further amplify your vacation workouts.