Gym Limitations Workouts – Bodyweight, 15 Minute, Total Body #2
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 Gym Limitations Workouts – Bodyweight, 15 Minute, Total Body

Strength, Conditioning & Core Stability

This 15-minute full body workout is perfect for travelers who want a complete training session without equipment. Using three 4-minute AMRAP blocks, this routine blends strength exercises, conditioning work, and functional core movements to train your entire body in a compact, efficient format. Ideal for hotel rooms or small gym spaces, this workout helps you stay strong, energized, and athletic throughout your travels.

Warm-up

Start your workout with a warm-up to get your blood flowing and your muscles loose. Here is a simple warm-up routine that you can do anywhere:

30s Jumping jacks

30s Arm circles

30s High knees

30s Bodyweight squats

30s Hip circles

30s Inchworms

30s Lunges in place

Workout

Each block = 4 minutes AMRAP (as many rounds as possible).

Rest 1 minute between blocks.

Pick a challenging but repeatable pace

BLOCK 1 (4 Minutes)

  • Squats x 10
  • Pushups x 6
  • Glute Bridges x 10
  • Mountain Climbers x 20

BLOCK 2 (4 Minutes)

  • Burpees x 6
  • Alternating Lunges x 10
  • Pushup to Side Plank x 3 EA

BLOCK 3 (4 Minutes)

  • Sumo Squats x 10
  • Plank Shoulder Taps x 8 EA
  • Flutter Kicks x 10 EA
  • Walk Out to Pushups x 6

Cool-down

After you finish your workout, it’s important to cool down to help your body recover. Spend 3-5 minutes doing static stretches, such as holding hamstring pull, deep groin stretch (cossack squat), and child’s pose for 20-30 seconds at a time.

Tips

  • Be sure to breathe deeply and evenly throughout your workout.
  • Focus on maintaining proper form to prevent injury.
  • Listen to your body and rest when you need to.
  • Drink plenty of water before, during, and after your workout.

Other Body Weight Workouts:

If you’re looking for a more total body weight workout, we also have a 15-minute Body Weight Total Body workout available on our website. This workout targets all of the major muscle groups, and it’s sure to get your heart rate up.

 

Body Weight Total 15 minutes

Each block = 4 minutes AMRAP (as many rounds as possible).

Rest 1 minute between blocks.

Pick a challenging but repeatable pace

WARMUP

30s Jumping jacks

30s Arm circles

30s High knees

30s Bodyweight squats

30s Hip circles

30s Inchworms

30s Lunges in place

WORKOUT

BLOCK 1 (4 Minutes)

Squats x 10

Pushups x 6

Glute Bridges x 10

Mountain Climbers x 20

BLOCK 2 (4 Minutes)

Burpees x 6

Alternating Lunges x 10

Pushup to Side Plank x 3 EA

BLOCK 3 (4 Minutes)

Sumo Squats x 10

Plank Shoulder Taps x 8 EA

Flutter Kicks x 10 EA

Walk Out to Pushups x 6

Resources » Hotel Gym Workouts » Gym Limitations Workouts – Bodyweight, 15 Minute, Total Body #2

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