The 9 In 30 Fat Melting Bodyweight Only Exercise System

Part of the challenge when on the road, during crunch time with work deadlines or holiday functions is getting some type of workout in to allow us to still feel like we're accomplishing our fitness goals. So road prep is essential and pretty easy to do with these steps in place.

Time is what the challenge is. How to get strength, cardio, core and some basic stretches in. Once we've booked rooms in a hotel with the minimum gym or not (use room) and packed the bare essentials, protein shakes, nut butters, daily vitamins & minerals. Room service in most hotels these days in the U.S. have decent menus or are close to food stores to meet most emergency needs.

And while I enjoy a variety of training "tools" when on the road, body weight combos are best when you just can't leave the hotel. Below are some combo's that will accomplish a bunch in minimum time and will have you feeling alive. First steps:

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Pick 3 core movements

d) Alternate between a lower, upper body and a core exercise without rest, until you are done with all 9 exercises and repeat

e) Rest a 30-60 seconds.

f) Repeat 2-4 more times until you are done 20-30 minutes.

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For example, this is a great circuit that doesn't need any equipment

1) Body weight Squat (15-25 repetitions/set)

2) Standard Push ups (5-25 reps/set w/knee modifications)

3) Bicycles (15 reps/set)

4) Split squat (15-25 reps/side)

5) Dive Bomber's (5-20 reps)

6) Mountain Climber's (10-20 reps)

7) Side Lunge (15-25 reps/side)

8) 8-count Bodybuilder's (5-20 reps)

9) 4 ct. side plank (5-15/side)

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This is no joke, but if you're advanced in mindset about training on the road....this program is for you. Beginner's can and are welcome to do this workout, just drop reps and rest to maximum of 60 seconds between movements and sets. There are literally thousands of combination's that can be put together to give you a different workout each day for the rest of your life.

This type of program will be best followed up with running stairs in a hotel stair well immediately following or on alternative days for extra conditioning if the body weight workout leaves you wanting more.

If that's enough, closing with some stretches to loosen the tight areas of the body to enhance blood flow, speed healing and cool down should rap this session up.