Try this hotel room workout – No gym? No problem! (Golf Travel Series)

Working out while traveling is essential for two reasons:

1. You’ve probably decided to relax your eating rules during your trip. We need to keep our metabolism up to help thwart off unwanted pounds.
2. Travel can really mess up how your body functions. Cramped in a car or plane takes its toll on muscles and on your lower back. Exercise helps get your kinetic chain back in sync.

During my travels around the United States, I am always disappointed at hotel gyms.

There are a few exceptions… but those are higher end hotels, generally with a fee.

We can achieve great results with bodyweight exercises.

The great thing is, using our own bodyweight, we can do a workout that can get great results.

I’m excited to release my hotel room workout to you. This can be done anywhere in the World.. all you need is enough room to do a plank.

So pretty much anywhere this can be done. I like to turn on the ‘Morning Drive’ if my hotel has the Golf Channel.

If not, I just put in some headphones and let Pandora rock…

Down below, I give you some quality exercises that are just a small portion of my 30 Yards or More in 30 Days or Less golf fitness system. Try them. Use them. See for yourself how they work.

Yesterday, I gave you the warmup… I’ve included it below:

Dynamic Warm Up

1. Cobra x 30 seconds

2. Spine Rotation w/Club x 30 seconds

3. Chest Stretch x 30 seconds

4. Backswing Angel x 30 seconds

5. InchWorm x 30 seconds

>> Go here for full instructions and pictures on how to perform the warm up

ALWAYS do this warmup before the following hotel travel workout.. no exceptions.. if you remember, dynamic stretching is how we gain mobility and add yardz to the driver.

Circuit A

1. Bodyweight Squats x 20

2. Pushups x 15

3. Scorpion x 10 each side

Rest 30 Seconds after completing 1, 2, 3. Repeat for a total of 3 times.

>> See below for exercise descriptions and instructions.

60 Seconds rest.

Circuit B

1. Backward Lunge x 15 each leg

2. Pushups (feet on bed) x 12

3. Plank x 60 seconds

Rest 30 Seconds after completing 1, 2, 3. Repeat for a total of 3 times.

>> See below for exercise descriptions and instructions.

Exercise Library

Bodyweight Squats 

• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position

Pushups

• Keep your hips up so your body is in a straight line.
• Keep your core firm and tight throughout the motion.

Scorpion 

• Lie face down with arms outstretched straight overhead in capital ‘Y’ position.
• Pick up one foot then rotate across the midline to opposite side of hips then up.
• Touch “heel” to ground then return.
• Repeat with opposite side foot; alternate back and forth without pausing

Plank 

• Lie on your stomach on a mat.
• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
• Hold this position for the recommended amount of time.

Backward Lunge 

• Stand with your feet shoulder-width apart.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.
• Step backward with left leg, resting the toe on the ground.
• Squat straight down with the right leg supporting the body weight. Lower yourself until your right thigh is parallel to the floor.
• Return to the start position by pushing with the muscles of the right leg. Focus on pushing with glutes and hamstrings. Do all reps on one side then switch.

Pushups with Feet on Bed

• Place your feet on the ball, and your hands on the floor, then do regular pushups.
• Keep your hips up so your body is in a straight line.
• Keep your core firm and tight throughout the range of motion.

Tomorrow, I asked a good friend of mine to write an article on golf nutrition, traveling, and how to prepare in advance to succeed when on the road.

Chris

P.S. Remember, we have big nutrition tips from a trainer to tour pro’s.. we’re talking big time players.. big time knowledge will be dropped on you.