Hotel Room
Four weeks for a room with a chair in it. Twenty-minute days, nothing to pack.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 4
- Level
- Beginner to Intermediate
- Gear
- A chair and floor space. No bar, so there is no back work in this one — see the last event.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Push A
- Push-up 4 × 10
- Bench Dip 4 × 10
- Incline Push-up 3 × 15
- Crunch 3 × 15
Hands on the floor today, hardest angle first. Ninety seconds between sets.
Day 2 Legs A
- Bodyweight Squat 4 × 20
- Walking Lunge 4 × 12 steps
- Glute Kickback 3 × 12 each side
- Plank 3 × 40 sec
Long sets on the squat. Pick a tempo you can hold for all twenty and hold it.
Day 3 Push B
- Incline Push-up 4 × 20
- Bench Dip 4 × 12
- Push-up 3 × 8
- Bicycle Crunch 3 × 10 each side
Three seconds down on every rep. Lighter angle, harder set.
Day 4 Legs B
- Step-up 4 × 12 each
- Bulgarian Split Squat or Walking Lunge 3 × 10 each
- Glute Bridge 4 × 20
- Reverse Crunch 3 × 12
Back foot on the chair, front shin upright. Swap to lunges if there is nothing to put it on.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Abdominals · Chest · Quadriceps · Glutes · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A chair and floor space. No bar, so there is no back work in this one — see the last event. Train 4 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Hotel Room” lands in your calendar. No new sessions arrive after it. Get all 4 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 4 weeks free with a trainer.
Ask your trainer
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