If You’re Traveling
Next time you’re on the road and there’s no decent gym around, tackle Jameson’s equipment-free, total-body workout right in your hotel room. Perform two consecutive rounds with 30 seconds rest between them.
Bodyweight Squat: Stand with feet shoulder-width apart, hands on hips or arms in front of you. Squat as low as you can while keeping chest up and back flat. Push through your heels to stand and squeeze glutes. Do 20 reps.
Alternating Reverse Lunges: Stand with feet together, hands on hips. Lunge the right leg back, bending both knees to 90 degrees. Return to standing, switch legs, and repeat. Do 10 reps on each leg.
Decline Push-Ups: Get into push-up position, with hands on floor directly under shoulders, feet elevated on the bed with abs engaged and back flat. Bend elbows behind you to lower your chest toward the floor — don’t let hips sag — and press back up. Do 15 reps.
Luggage Rows: Adjust the weight of your luggage accordingly, and then hold the bag or suitcase in one hand. Place opposite hand on a chair or windowsill and hinge forward from hips so your back is flat. Pull your elbow up and behind you to bring the luggage up toward your chest. Do 12 reps, switch sides and repeat.
Single-Arm Luggage Bicep Curls: Adjust the weight of your luggage accordingly, and then hold the bag or suitcase in your right hand. With the right elbow tucked into your side, curl luggage up to shoulder, keeping shoulder blades down and back. Lower slowly. Do 10 reps, switch arms, and repeat.
Elevated Dips: Position a sturdy chair about three feet away from the bed with the seat toward the mattress. Stand with your back to the front of a chair. Place palms on the front edge of the seat and extend legs straight in front of you so your heels are on the edge of the bed. Lift your butt a few inches in front of seat, and then bend elbows behind you, lowering your hips toward floor. Press through palms to return to start. Do 12 reps.
Alternating Shoulder-Tap Planks: Hold the plank position as you alternate tapping the opposite shoulder with opposite hand for 10 reps on each side.
Supermans: Lie facedown on floor with arms extended overhead, legs extended behind you. Lift both arms and legs off floor. Hold for one beat, then lower, and repeat for 15 reps.
Pullover Tucks: Lie faceup on floor with arms extended overhead, legs extended, and together in front of you. Lift your legs off the floor and tuck your knees in as you lift your upper body off floor to reach hands to toes. Lower back to start. Do 15 reps.
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