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Hotel room

by openGym, and built into the app

One session for a hotel room between the bed and the desk. Quiet enough that the neighbours never find out.

Days a week
2
Per session
30 min
Level
Beginner
Goal
General fitness
Split
Full body
Sets a week
36
  • travel
  • no equipment

The week

  1. Monday: Rest
  2. Tuesday: Hotel room
  3. Wednesday: Rest
  4. Thursday: Hotel room
  5. Friday: Rest
  6. Saturday: Rest
  7. Sunday: Rest

The session

Hotel room

6 exercises, 18 sets, 2 times a week
  1. Push-up 3 × 12 reps
  2. Squat 3 × 20 reps
  3. Dips between chairs 3 × 10 reps
  4. Split squat 3 × 10 reps
  5. Glute bridge two legs on floor 3 × 15 reps
  6. Front plank 3 × 45 s hold
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Where the work goes

36 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Glutes15 sets
  • Abs15 sets
  • Quads12 sets
  • Chest9 sets
  • Front delts9 sets
  • Triceps9 sets
  • Hamstrings9 sets
  • Lower back3 sets
  • Calves3 sets

What you need

Nothing but a bit of floor. Body weight only.

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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