A Hotel Gym Workout That Doesn’t Suck! How To Stay Strong While Traveling

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We are what we repeatedly do.  Excellence, then, is not an act, but a habit.  – Aristotle

If you are reading this post right now, you are definitely among the ranks of those who choose to be fit, strong and excellent.  That can be a very hard thing to achieve when you are frequently on the go and traveling from place to place, whether for work or pleasure.  Most hotel gyms suck, but your workout doesn’t have to.  Stay in shape and continue to slay with my non-sucky workout for your sucky hotel gym.  Most hotels are likely to have a treadmill, stationary bike, lat pulldown machine and dumbbells, so I have limited the workout to include only that equipment.  Of course, if your gym has additional equipment (you lucky dog, you), make use of it!  Otherwise, stick to this combination and you won’t go wrong.


Everyone has different goals, so I have included guidelines for both a Strength and Volume circuit.  If you are staying at the hotel for a few days, you can even do them both!  You will finish up the workout with a high-intensity blast, so make sure to go all out.









Be sure to watch the video to see the exercises!

1.) Bulgarian Split Squat (make sure to switch legs)

2.) Romanian Deadlift

3.) Dumbbell Hip Thrust (use a bench or a table for your back)

4.) Neutral Grip Dumbbell Floor Press

5.) Overhand Grip Dumbbell Floor Press

6.) Neutral Grip Overhead Press

7.) Overhand Grip Lat Pulldown

8.) Underhand Grip Lat Pulldown

9.) One-Arm Lat Pulldown


6 Rounds, as fast as possible:

10-20 Push Ups

30-seconds Stationary Bike, Treadmill or bodyweight cardio exercise (Jump Squats, High Knees, etc.)

While traveling CAN be an impediment to staying fit, it doesn’t HAVE to be.  Stay excellent by addressing limitations and overcoming them.  Learn to make use of what you’ve got instead of falling into disrepair.  For more exercise options that you can put to use in your hotel gym, check out these videos:  Ski Season Shape Up for some additional dumbbell exercises, or 20-Minute Bodyweight Blitz! Workout #1 and 20-Minute Bodyweight Blitz! Workout #2 for bodyweight only options.

Remember, you can be excellent – if you want to be.


TIRED OF BEING TIRED?  These 5 healthy and delicious workout snacks will give you the energy you need to smash your workouts and reach for the stars.  Get the recipe book, now!

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