How to Set Up Good Hotel Workout

I liked our hotel, but the gym there was inadequate.

Do you sneak in a daily workout when you travel? I've come to believe it is essential!

If you only take a jog on the treadmill, that is going to help with the sitting you may do at a conference or visiting family. I applaud you!

But, it's actually not enough to meet the needs of your body at home or on vacation. I will help you understand why in upcoming emails.

In this video, I'll walk you through what was a very productive workout for me.

At 50 sec, I discuss how to activate the neuroCORE to set the foundation for the workout

2:02 I discuss backward walking as a way to build up the connective tissue strength to prepare your body for perpetual gains

3:40 Why high reps are most appropriate for my current training goals

4:30 How the Good Morning exercise develops future core capacity

5:44 How to avoid injury with Bench Press form

6:11 The end goal of the ATG Split Squat

7:05 How to end your workout to anchor into your end fitness goal

7:40 How to customize exercise choices to meet your own needs

7:54 The benefits of committing to a workout away from home

More than anything, it will help you to understand the science of how to set up something for your next trip (hotel or local gym).

This is in the style of how Sydney and I develop programs for our Next Level Athlete classes and One Wellness gym members.

The order of your workout is just as important as the essential elements.

My current workouts are all currently designed to restore pain-free running for my left knee en route to my sprint goal by late summer/early fall.

You'll see in an upcoming video why I'm using nasal vents up my nose.

Here is the order of exercises I describe in the video:

1. CR Superbridge: 3 minutes

2. CR Core Bounce: 2 minutes

3. Backwards on treadmill: 10 minutes (can do motor off)

4. Bike Spinning: 3 minutes

5. Precore Stretching (5 minutes)

6. Decline Front Squats (20 x 3 sets)

7. Pullups (10 x 3 sets..unable to do 20) Alternate sets #6/7

8. Good Mornings: 20 reps

9. ATG Split Squats (20 x 3 sets)

10. Free Weight Bench Press (20 x 3 sets) Alternate sets #9/10

11. Hinge Bent Over Rows (20 x 2 sets)

12. On/Off Strides (5 minutes)

I felt great for the rest of the day. I kept my training going when on vacation. I got a great return on this little investment!

Hope this helps!

Matthew Fischer, Creator of Core Reprogramming