Home And Hotel

One pair of adjustables and a floor.

1. 1
   Dumbbell Bulgarian Split Squat 3×10 each

   Rear foot on a couch cushion or a step.

   or 4 other ways to do it

2. 2
   Barbell Bench Press 3×8-12

   Floor press if there's no bench. Pause when the elbows land.

   or 6 other ways to do it

3. 3
   Barbell Row 4×10-12

   One arm, other hand on a chair. Don't twist.

   or 10 other ways to do it

4. 4
   Standing Barbell Overhead Press 3×8-12

   Standing. Squeeze everything from ribs down.

   or 7 other ways to do it

5. 5
   Barbell Romanian Deadlift 3×10-12

   Dumbbells outside the knees, hips back.

   or 6 other ways to do it

6. 6
   Barbell Curl 3×10-12

   Because you own dumbbells.

   or 6 other ways to do it

7. 7
   Cable Crunch 3×15-20

   Hold a dumbbell on your chest.

   or 5 other ways to do it

Your body weighs enough. Use it.

1. 1
   Dumbbell Bulgarian Split Squat 4×10 each

   Three second descent. That's the whole trick.

   or 4 other ways to do it

2. 2
   Weighted Dip 3×8-12

   Between two chairs, or off a low bench.

   or 6 other ways to do it

3. 3
   Barbell Row 3×AMRAP

   Under a sturdy table, heels out, chest to the edge.

   or 10 other ways to do it

4. 4
   Barbell Glute Bridge 3×15-20

   Pause two seconds at the top.

   or 5 other ways to do it

5. 5
   Weighted Plank 3×60s

   Add a shoulder tap every five seconds to make it worse.

   or 4 other ways to do it

6. 6
   Hanging Leg Raise 3×12-15

   Legs straight if you can keep the back flat.

   or 4 other ways to do it

No gym in the hotel? Doesn't matter.

1. 1
   Dumbbell Bulgarian Split Squat 3×12 each

   Back foot on the bed. Slow down, it's harder.

   or 4 other ways to do it

2. 2
   Weighted Dip 3×10-15

   Hands on the edge of a chair, heels out on the floor.

   or 6 other ways to do it

3. 3
   Cable Crunch 3×20

   Feet under the bed frame if you need an anchor.

   or 5 other ways to do it

4. 4
   Weighted Plank 3×60s

   Elbows on a folded towel if the carpet's rough.

   or 4 other ways to do it

5. 5
   Barbell Glute Bridge 3×15-20

   Single leg once both legs get easy.

   or 5 other ways to do it

6. 6
   Hanging Leg Raise 3×15

   Hands under the hips, low back flat.

   or 4 other ways to do it

Pull-ups, dips, and control.

1. 1
   Lat Pulldown 5×AMRAP

   Stop each set two reps before failure. Total the reps.

   or 7 other ways to do it

2. 2
   Weighted Dip 5×AMRAP

   Same rule. Depth to the elbow crease at 90.

   or 6 other ways to do it

3. 3
   Barbell Row 4×10-12

   Inverted rows, feet elevated to make it harder.

   or 10 other ways to do it

4. 4
   Dumbbell Bulgarian Split Squat 4×12 each

   Bodyweight, three second negative.

   or 4 other ways to do it

5. 5
   Hanging Leg Raise 4×10-15

   Hanging. Toes to bar if you own it.

   or 4 other ways to do it

6. 6
   Weighted Plank 3×60s

   Hollow body hold if the plank is easy.

   or 4 other ways to do it