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

Push Strength, Shoulder Stability & Endurance

This 15-minute upper body workout is built for travelers who want to keep their chest, shoulders, and triceps strong with zero equipment. Using structured 4-minute AMRAPs, this routine combines push-up variations, plank work, and shoulder stability drills to deliver a complete upper body session right in your hotel room. Perfect for maintaining muscle tone and upper body endurance while traveling, even when time and space are limited.

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 arm circles forward

30s arm circles backward

30s shoulder shrugs

30s push-ups (knees or full)

30s torso twists

30s inchworms (walk hands out to plank, back)

30s band pull-aparts or simulated pull-aparts

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)

  • Pushups x 8
  • Tricep Dips x 10
  • 3 sec Eccentric Pushups x 6

BLOCK 2 (4 Minutes)

  • Plank Shoulder Taps x 12 EA
  • Pike Pushups x 8
  • High Plank Hold x 20 sec

BLOCK 3 (4 Minutes)

  • Wide Pushups x 6
  • Hand Release Pushups x 10
  • Superman Squeeze x 8

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 a tricep pull, cross body arm hold, 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 Upper 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 arm circles forward

30s arm circles backward

30s shoulder shrugs

30s push-ups (knees or full)

30s torso twists

30s inchworms (walk hands out to plank, back)

30s band pull-aparts or simulated pull-aparts

WORKOUT

BLOCK 1 (4 Minutes)

Pushups x 8

Tricep Dips x 10

3 sec Eccentric Pushups x 6

BLOCK 2 (4 Minutes)

Plank Shoulder Taps x 12 EA

Pike Pushups x 8

High Plank Hold x 20 sec

BLOCK 3 (4 Minutes)

Wide Pushups x 6

Hand Release Pushups x 10

Superman Squeeze x 8

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

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