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Hotel Gyms can certainly be disappointing but they don’t have to derail your entire program! With a little planning and resourcefulness you can still get a great workout in while out of town. If you’ve traveled as much as I have you know that no two hotel gyms look the same anymore. There’s no telling what you will find when you step in the fitness room. The best advice I can give you is be prepared for anything and be ready to modify your workout. Stay in shape and get those gains by trying one of these workouts on your next business trip or weekend getaway.


Option 1 (Upper Body Dumbbell Workout):

(Superset 2 exercises per circuit and take 90 seconds rest until 4th set is complete)

4 sets of 10 DB Chest Press

4 sets of 10 1 Arm Rows (* each arm)

4 sets of 10 DB Hammer Curls

4 sets of 10 DB Tricep Extentions

4 sets of 10 DB Seated Press

4 sets of 10 Upright Rows


Option 2 (Lower Body Dumbbell Workout):

(Perform each exercise taking 60 second breaks between each set)

3 sets of 10 Goblet Squat

3 sets of 10 Stationary Lunge (each leg)

3 sets of 10 DB Deadlifts

3 sets of 10 Side Lunges (each leg)

3 sets of 20 Calf Raises

3 sets to failure Planks


Option 3 (Bodyweight HIIT Workout)

(Do 5 rounds of this circuit as fast as possible with a 2 minute break between rounds)

20 Squats

20 Lunges

20 Tuck Jumps

20 Pushups

20 Hip Raises

20 Sit ups

20 Romanian Twists


Option 4 (Full Body Machine Workout)

3 Sets of 10 Leg Press

3 Sets of 10 Bench Press

3 Sets of 10 Seated Cable Row

3 Sets of 10 Smith Machine Squats

3 Sets of 10 Lat Pull Down

3 Sets of 10 Barbell Shoulder Press

3 Sets of 10 Dips


Option 5 (Kettlebell Workout)

(Complete 4 rounds of entire circuit)

15 Kettlebell Swings

15 Kettlebell Squat Thrusters

15 Kettlebell 1 arm rows

15 Kettlebell 1 arm rows

15 Kettlebell Lunges

15 Kettlebell Upright Rows

15 Kettlebell Sit Ups


So there you have it! Five different options for the next time you’re stuck with a hotel gym for a couple days and don’t want to lose all of those gains. Mix it up however you like and find a way to get it done!


Chaz is a North Carolina A&T alum where he was a 4 year letterman on the football team. Chaz has been a trainer for over 7 years and specializes in High intensity interval training, kettle bells, running and athletic performance. In 2013 Chaz was named Top 50 Hottest Trainers in America ( He currently holds certifications by National Council of Strength & Fitness, Kettlebell athletics, and is CPR/AED certified. Chaz currently personal trains at Equinox Wall Street ( and is a Head Instructor at Kore New York ( You can find him on Instagram and Twitter @CheiFitness. 

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