6 Simple Hotel Room Work Out

For the guys that have to travel a lot, here is a few simple exercises you can do at your hotel room. No need to bring any specific gym tools, cause you will have all that you need at your finger tips. 

Push Ups - Suitcase
Assume a proper push up position starting on the floor by placing your hands at a distance only a little wider than shoulder-width. Now lift your body by "pushing the ground away". With your feet on the ground, try to create a straight line with your body. Squeeze your core and glutes and start lowering your body until your chest is one or two inches above the ground, always making sure that your elbows are pointing inwards and are not flared wide. 
Once you got the correct push up down, you're ready to take it one - or two - steps further. 
So grab your carry on - empty or not - place it over your back, lower towards the center of mass, near the hips and low back and start your push ups.
Adding a load engages more muscle fibers and increases the intensity of the movement, making each repetition harder, as well as intensifying the work on your core. 
Primary muscles worked: 

• Chest
• Triceps 
• Anterior Deltoids (front part of Shoulders)​

Squats/Lunges - Suitcase
First of all start with a series of body-weight squats. So, stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wide. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit and your lower back arches slightly as you descend. Lower down as much as you can, keep your body tight, and push through your heels to bring yourself back to the starting position. Always make sure your core is tight and that your come back all the way straight up by squeeze your glutes as hard as you can. Once you got that, grab your carry on with both hands and place it on your fore arms. Start squatting. 
Primary muscles worked:

• Thighs
• Hips
• Glutes
• Quadriceps 
• Hamstrings ​

Triceps Dips - Chair
Taking for granted that your hotel room does have a chair, place it in a fairly open space, sit down and wrap your fingers around the front edge of the chair. Slide your body forward until your glutes are just off the chair. Start with your arms fully extended. Adjust your feet so your heels are a couple of inches in front of your knees. Bend your elbows to lower your body toward the floor. Point your elbows directly behind you; do not let them flare out to the sides. Stop when your elbows are at a 90-degree angle and press back up, straightening your arms.
Muscles worked 

• Triceps​

Rowing – suitcase
Going back to our carry on suitcase, assume a standing position with your feet shoulder-width apart. Hold your suitcase by the sides, bend your knees slightly and bring your torso forward by bending at the waist by keeping your back straight and almost parallel to the floor. 
From there, keeping your torso stationary, lift - or bring- the suitcase to you - towards your belly button. Keep the elbows close to your body. Once you've at the top contracted position squeeze your back muscles and hold for 3 seconds. Then slowly lower the suitcase back to the starting position. Repeat for as many reps as you wish/can. 
Muscles worked:

• Back​​

Mountain climber – Towels
Now time to grab a couple of hand towels. Not to wipe out the sweat but to make you sweat more. 
With the towels under your feet, start in a basic, straight-arm plank position.
Then, as if you were actually running, pull one knee toward your chest, dragging your foot on your "slider" along the floor. As you push that leg back, pull the other knee forward. Do this for one minute then rest and do it again for max 3 or 4 sets. 
Muscles worked:

• Abs
• Core
• Arms 
• Anterior deltoids
• Legs​

Ab Roll out – Towels
Keep your hand towels, get on your knees and place the towels on the floor underneath your hands. Now engage the muscles in your core to slide the towel underneath your hands forward. As your arms gradually extend, keep your upper body and hips lifted and avoid rounding your back as you bring your hands back to the starting position.
Muscles worked:

• Lower Abs
• Core ​