None — a chair or bed edge helps · Every second day while travelling.

The hotel room workout

Twenty-five minutes, no equipment, no noise, and it fits between a bed and a wall.

The prescription, in one line

1SESSIONS / WEEK

Maintaining what you already have takes far less work than building it. Two or three short sessions a week are enough to hold strength and muscle for several weeks, which is exactly what a travel plan needs to do. This one avoids jumping entirely, because hotel floors have neighbours underneath them.

Who it is for: Anyone travelling for work who wants to hold on to what they have built rather than starting again on their return.

ਸਰੋਤ·Published exercise references·EVERY MOVEMENT LINKS TO ITS OWN CARD·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

FrequencyEvery second day while travelling.

EquipmentNone — a chair or bed edge helps

Sessions1

Exercises6

How this template was assembled

Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
Order each session heavy-to-light: the movement with the most technical demand goes first, while you are fresh enough to hold the position.
Attach the published MET category so the energy figure on every card traces back to the same table.

The attribution rules in full →

ਸਰੋਤ·Published exercise references·ATTRIBUTION BY JOINT ACTION·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

Circuit — 3 to 4 rounds

Hotel room / travel workout — Circuit — 3 to 4 rounds.REVIEWED · JUL 2026
Exercise	Sets	Reps	Muscle	Note
Push-Up	3–4	10–20	Chest	Set the hands so that at the bottom your forearms are vertical from every angle — that i…
Bulgarian Split Squat	3–4	10–12 per leg	Quadriceps	Rear foot on the bed or a chair.
Bench Dip	3–4	10–15	Triceps	Hands on the chair or the bed frame.
Single-Leg Glute Bridge	3–4	12–15 per side	Glutes	On the floor, one foot planted and the other knee pulled towards your chest, lifting the…
Plank	3–4	45 sec	Abs	Tuck the pelvis under and squeeze the glutes — a plank held with an arched back trains a…
Superman	3–4	20–30 sec	Lower back	Lie face-down, raise the arms, chest and legs a few inches off the floor and hold.

How to progress

Hold the same session for the trip. On the last day, try to beat the first day's reps on the push-ups and the split squat.

Two rules sit above any template. First, technique does not change as the weight climbs — if the range shortens or the tempo runs away, the load has gone past useful. Second, a plan you follow for twelve weeks beats a better plan you abandon in three. Rest days are part of the programme, not a failure of it.

This plan covers 6 muscle groups as prime movers. If something is missing that you care about, add one exercise for it rather than rebuilding the whole thing.

Muscles this plan covers

Chest Triceps Quadriceps Glutes Abs Lower back

Other workout templates

Push Pull Legs (PPL)Full gym · 3 days a week (one cycle) or 6 days a week (two cycles)Upper / Lower splitFull gym · 4 days a week — upper, lower, rest, upper, lower, rest, rest Full-body, 3 days a weekFull gym · 3 non-consecutive days — Monday, Wednesday, Friday or equivalent Beginner gym plan (first 8 weeks)Full gym — machines and dumbbells · 3 days a week, with at least one rest day between sessions Bro split (one muscle a day)Full gym · 5 days a week 5x5 barbell strengthBarbell, rack, bench · 3 days a week, alternating A and B sessions Home workout, no equipmentNone · 3 days a week, with at least a day between sessions Dumbbell-only workoutDumbbells, and something to lie on · 3 days a week Resistance band workoutResistance bands and a door anchor · 3 days a week, or as a fourth session alongside gym training Kettlebell-only workoutOne or two kettlebells · 3 days a week 30-minute full-body workoutDumbbells or a full gym · 3 to 4 days a week

The questions that come up on the floor

Who is the hotel room / travel workout for?

Anyone travelling for work who wants to hold on to what they have built rather than starting again on their return. It runs every second day while travelling. and needs: none — a chair or bed edge helps.

How do I progress on this plan?

Hold the same session for the trip. On the last day, try to beat the first day's reps on the push-ups and the split squat.

Will this plan build muscle?

It covers 6 muscle groups as prime movers across 6 exercises. Muscle growth needs progressive overload, enough weekly volume — roughly ten to twenty hard sets per muscle — and enough protein and total food to support it. This template supplies the structure; the effort and the diet decide the outcome.

Can I swap an exercise I cannot do?

Yes. Every exercise page on this site lists computed substitutes that train the same prime mover through the same movement pattern, plus a no-equipment alternative. Swap like for like and the plan still works.

Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.

ਸਰੋਤ·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram

Geeta Patel @geetapatelnz Instagram

Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.