Hotel Gym Workout

Aloha from the Big Island of Hawaii!  I’m on vacation this week, but that does not I’m not working out!  And for my personal training clients, my absence does not mean YOU aren’t working out either! (Nice try, guys…)  Here’s a short, intense workout that will get you in and out of the gym, legs smashed, in around 30 minutes.

If your gym does not have a treadmill, you can do the sprints on an elliptical, a recumbent bike, or any piece of cardio equipment.  I listed my speed and the weights I used, but you can modify it to fit your fitness level.  Go as fast as YOU can, lift as much as YOU can with great technique.

Today’s Workout – 1/21/12

1. 4 quarter-mile sprints on treadmill – 1% incline, speed 8.5-9.3. 

Run as hard and as fast as you can for a quarter mile (.25) and then walk/recover for a minute or so, or until you’re ready to go again.  If you’re doing it right, you should be breathing heavy – and maybe even a little bit afraid that you might not make it!  Repeat 4 times.

2. Stiff-legged deadlifts – 25 lb. dumbbells, 3 sets of 10 reps

3. Walking lunges – 25 lb. dumbbells, 1 set of 10 (5 lunges on each leg)

4. Walking lunges with reach – 25 lb. dumbbells, 1 set of 10

At the bottom of the lunge, tip forward from your hip and touch the dumbbells together underneath your thigh.  Then dig up through the front heel and squeeze the glutes as you rise. 

5. Walking lunges – body weight only, 2 sets of 10

Since you’re only using body weight now, really focus on range of motion (GET LOW!) and keeping the body upright even as you start to fatigue.

6. Plyometric lunges – 3 sets of 20 (10 each leg)

From a lunge position, jump up into the air and switch your legs.  Focus on getting low in the legs, dropping the back knee close to the floor, and really pushing the floor away. These are also called “split jumps.”  They should look and feel explosive and athletic – the LAST BIG PUSH in this tough leg workout!

 7. Walkout to Pushup – 10

With your feet hip-distance apart, tip forward from your hips and put your hands on the floor (you may need to bend your knees a little – or a lot – depending on your flexibility.  Walk out until you are in a plank, with hands wider than shoulders.  Do one pushup, and walk yourself back and stand up.  This is a great stretch for the hamstrings, plus it ends the workout with a little core and upper body work.

***

Let me know if you try the workout and how you like it!  Off to the volcanoes:)

LAQ

Advertisement