Hotel Room
Four weeks for a room with a chair in it. Twenty-minute days, nothing to pack.
- Weeks
- 2 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 with a trainer
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.