No equipment

Hotel Room Workout, No Equipment

Travel training fails on two constraints nobody plans for: floor space measured in a couple of square metres, and a person underneath you who did not agree to burpees at six in the morning. Everything here is chosen to be silent and to fit in the gap beside the bed.

The session · 6 exercises
  1. 1

    Push-Up

    3 × 10–20

    Chest · also Triceps, Core, Shoulders

    • Hands slightly wider than the shoulders, body in one straight line from head to heel.
    • Brace the core and squeeze the glutes so the hips do not sag.
    • Lower until the chest is a fist off the floor, elbows at about 45°.
    • Press back up and push the floor away, spreading the shoulder blades at the top.
  2. 2

    Bodyweight Squat

    3 × 15–25

    Quads · also Glutes

    • Feet shoulder-width, arms out in front for balance.
    • Sit down and back until the thighs pass parallel.
    • Stand tall and squeeze the glutes at the top.
  3. 3

    Table Row

    3 × 8–15

    Back · also Lats, Biceps, Core

    • Lie under a sturdy table and grip the edge with both hands.
    • Keep the body in one straight line from head to heel.
    • Pull the chest up to the table edge, then lower under control.
    • Test the table with your weight before you trust it.
  4. 4

    Incline Push-Up

    3 × 12–20

    Chest · also Triceps, Core

    • Hands on a bench, step or worktop — the higher the surface, the easier it is.
    • Keep the body in one line and lower the chest to the edge.
    • Press away without letting the hips drop. Lower the surface as you get stronger.
  5. 5

    Reverse Lunge

    3 × 10–15

    Quads · also Glutes

    • Step backwards and lower the back knee toward the floor.
    • Keep the front shin vertical and the weight on the front heel.
    • Push back to standing. Easier on the knees than forward lunges.
  6. 6

    Plank

    3 × 30–60s

    Core · also Shoulders

    • Elbows under the shoulders, forearms flat, body in one straight line.
    • Squeeze the glutes and tuck the ribs down so the lower back stays neutral.
    • Breathe normally. If the hips sag or rise, end the set.

Getting the most out of it

One session on the road will not undo anything, and missing a week will not either. The reason to do this is momentum — the habit is far harder to restart than it is to maintain, and twenty minutes protects the streak you have been building at home.

Keep track of it

Solviro logs every set, remembers what you lifted last time, and builds your plan around the equipment you actually own. Free, and you don't need an account to look around.

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Other equipment, other sessions

All 25 workouts

General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.