Gym Limitations Workouts – Bodyweight, 10 Minute, Full Body
Plyometric Jump Box Full Body Blast
Hotel gyms are getting smarter, and one of the most exciting additions showing up in more fitness-forward properties is the plyometric jump box. This 20-minute, travel-friendly workout is built specifically for hotel gyms that provide a plyo box—an incredibly versatile piece of equipment that allows you to train power, strength, and conditioning in a compact space. Using movements like weighted box jumps, dumbbell step-ups, incline and decline pushups, and over-the-box burpees, this session delivers full-body athletic benefits without wasting a minute. Whether you’re traveling for business or staying on the road for extended trips, this workout helps you build explosiveness, improve stability, and stay strong with minimal equipment and maximum efficiency.
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
After the warm up, complete each superset completely before moving on to the next. The finisher is 3 minutes, performing as many reps as possible during that time.
Superset #1
DB Step Ups 3 x 8 each leg
Box Jump (optional: add DB or Med Ball) 3 x 5
Superset #2
DB Bench Press w/ 3 sec ISO 3 x 8
Incline Pushups 3 x 10
Decline Pushups 3 x 10
Finisher (3 minutes)
Over Box Burpees x AMAP
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 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 bodyweight total body 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.
Plyo Box / Dumbbell Total Body 20 minutes
After the warm up, complete each superset completely before moving on to the next. The finisher is 3 minutes, performing as many reps as possible during that time.
WARMUP
30s Jumping jacks
30s Arm circles
30s High knees
30s Bodyweight squats
30s Hip circles
30s Inchworms
30s Lunges in place
WORKOUT
Superset #1
DB Step Ups 3 x 8 each leg
Box Jump (optional: add DB or Med Ball) 3 x 5
Superset #2
DB Bench Press w/ 3 sec ISO 3 x 8
Incline Pushups 3 x 10
Decline Pushups 3 x 10
Finisher (3 minutes)
Over Box Burpees x AMAP
