The Hotel Room Session
25 minutes. For work trips to Pokhara, Biratnagar or Delhi. Quiet enough for the room below.
You need
- Floor space the size of a yoga mat
- The bed or a sturdy chair
- Your backpack
Warm up
4 minutes
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March on the spot
1 minute
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Cat and cow on hands and knees
8 slow reps
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Bodyweight squats
10
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Glute bridges
10
Main circuit
4 rounds, 60 seconds rest between rounds
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Split squats, back foot on the bed
8 each leg
Most of your weight on the front leg. Lower straight down.
Easier: Both feet on the floor (a static lunge) Harder: Hold your backpack
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Push-ups
6 to 15
Hands just wider than shoulders, elbows at about 45 degrees.
Easier: Hands on the edge of the bed Harder: Feet on the bed
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Backpack rows
12
Fill the bag with water bottles or clothes. Hinge forward, pull it to your ribs.
Harder: One arm at a time, 10 each side
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Side plank
20 seconds each side
Easier: Bottom knee on the floor Harder: Lift the top leg
Finisher
3 minutes
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Quiet burpees: step back, step in, stand up, no jump
20 seconds on, 10 seconds off, 6 times
Easier: Hands on the bed instead of the floor
Cool down
3 minutes
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Child's pose
1 minute
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Figure-four stretch, lying on your back
30 seconds each side
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Slow breathing: in for 4, out for 6
1 minute