DUMBBELL WORKOUTS

If you have access to a hotel gym, it will typically have dumbbells and a treadmill or two. We called this category dumbbell workouts, but they can be done with other implements as well. Use what you have access to.

AMRAG

Set your timer for 20 minutes and go through As Many Rounds As Good, completing 8-10 reps for each exercise. If an exercise is one sided, do the left side, then the right side, and then move on to the next exercise. Rest as needed. We chose this set up as it is self limiting, easy to follow, and a complicated timer is not needed.

AMRAG 1
1. Lateral Squat
2. Sew-Saw Press
3. March
4. Hinge to Row

AMRAG 2
1. Hinge
2. Dumbbell Press
3. Goblet Squat
4. Dumbbell Row

AMRAG 3
1. Sprinter Stance Hinge
2. 1-Arm Press with Iso Hold
3. Split Squat
4. 1-Arm Split Stance Row

AMRAG 4
1. Goblet Squat -> Hold Squat*
2. Push Up -> Hold (Low Plank)*
3. Hip Lift -> Hold Hip Lift*
4. Row -> Hold Row*
*After your 8-10 reps hold the specified position for 3 SLOW breaths before moving on to the next exercise.