Hotel and Office Work-out


Intermediate Level of Difficulty (30 minute max. workout)

This is a full body work-out that has been designed using exercises that can be done in the convenience of your home, office or hotel room. This work-out uses your body weight and an exercise band to target all of the major muscle groups in the body in a series of challenging circuits.

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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Alternating Lunges Exercise

Alternating Lunges

The alternating lunge is a beginner lower body exercise. This compound body weight exercise targets the quads, glutes, hamstrings and calves.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Walk-Out Push-Up Exercise

Walk-Out Push-Up

The walk-out push-up is a beginner compound exercise. This is a great dynamic warm-up exercise that targets the hamstrings, core and upper body and is suitable for any fitness level.

Do 6-10 reps
LEARN EXERCISE
Picture of a female doing Exercise Band Front Raise Exercise

Exercise Band Front Raise

This is a shoulder exercise that trains the front of the deltoids. This exercise uses the Theraband for constant resistance throughout the entire range of motion.

Do 12-15 reps
LEARN EXERCISE
Picture of a female doing Exercise Band Bicep Curls Exercise

Exercise Band Bicep Curls

The exercise band bicep curl is a beginner upper body exercise. This exercise really isolates the biceps and is suitable for any fitness level.

Do 12-15 reps
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Air Squats Exercise

Air Squats

The air squat is a beginner level lower body exercise that targets the glutes ad quads.

Do 15-20 reps
LEARN EXERCISE
Picture of a male doing Open Arm Chest Raise Exercise

Open Arm Chest Raise

The open arm chest raise is a beginner level core exercise that targets the lower back.

Do 10-12 reps
LEARN EXERCISE
Picture of a female doing Ab Crunch Exercise

Ab Crunch

The ab crunch is a beginner level core exercise that targets the abs.

Do 15-20 reps
LEARN EXERCISE
Picture of a female doing Alternating Leg Drops Exercise

Alternating Leg Drops

The alternating leg drop is a beginner core exercise. This exercise targets the lower abs and is suitable for all fitness levels.

Do 10 reps on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Heel Kicks Exercise

Heel Kicks

The heel kicks are a beginner exercise that really targets the glutes. This exercise is an excellent way to build up and tone the buttocks.

Do 15-20 reps on each side
LEARN EXERCISE
Picture of a female doing Side Plank Hip Raise Exercise

Side Plank Hip Raise

The side plank hip raise is a beginner core exercise. This exercise strengthens the muscles of the core with most of the body weight placed on the underside obliques.

Do 15-20 reps on each side
LEARN EXERCISE
Picture of a male doing Cross Over Crunch Exercise

Cross Over Crunch

The cross over crunch is a beginner core exercise. This exercise targets the upper abs and is suitable for all fitness levels.

Do 15-20 reps on each side
LEARN EXERCISE
Picture of a male doing Scissors Exercise

Scissors

Scissors are a core excercise that build abdominal strength and stamina. This is a great lower abs exercise.

Do 30 reps
LEARN EXERCISE