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FFC-exclusive group fitness instructor and trainer Austin Head shares a simple 15-minute bodyweight workout for when you’re on the go. Needing no additional equipment (just yourself!), this hotel room workout will ensure you’ll be able to stay on track, even if you’re pressed for time.

I hear it all the time: ‘Austin, I just don’t have time to work out; my schedule is too crazy!’ Or, ‘I’m traveling for work for the full week ahead… what do I do?’ As a group fitness instructor and personal trainer, I hear all kinds of reasons why my clients can’t work out, but time and travel-related commitments are the top reasons.

What if I said you can efficiently burn calories, elevate your mood and CRUSH a workout, all in 15 minutes? Sounds too good to be true, right? Wrong! I’ve put together a hotel room workout/bodyweight workout with 5 different total-body exercises that you can use literally anywhere.

How to Do This Hotel Room Workout

  • Perform each exercise for 50 seconds, with a 10-second recovery period in between.
  • Once you’ve completed all 5 exercises, repeat the cycle for a total of 3 rounds, trying to complete the circuit in 15 minutes.
  • Boom – you’re done! Enjoy the feeling of accomplishment.

Bodyweight Workout Exercises

Squat + Rotation

I love starting my classes off with this move, because it’s a great full-body move. Not only do you work your lower body, you also start to warm up the core (and the rotation helps too).

2 Reverse Lunges + 2 Squat Jacks

Be warned that the heart rate will start to elevate with this one! If you want to progress this move and make it a little more plyometric, repeat as 2 lunge explosions and 2 squat jumps for the 50-second round instead.

 

1 Push-Up + 2 Mountain Climbers

I’m just evil… 2 exercises back to back to elevate your heart rate? You’ll thank me later! The key to this move is to keep your elbows at 45 degrees to your side.

Related: airport food can be the WORST. Here are some easy ways to navigate airport food when you’re traveling!

 

Bicycle Abs

Don’t forget to drive your elbows to the opposite knees on this one!

Freestyle Burpees

Burpees… everyone’s favorite exercise! Right?! There are so many different forms of burpees; have fun with them! Add 2 glute kickbacks at the bottom. Add a push-up. Add a tuck jump. Maybe even a cartwheel! Okay, okay, I might have gotten carried away suggesting that one. But you get it – be CREATIVE!

So as you can see, exercising doesn’t have to involve heavy weights, or even a gym, for that matter. It can be as easy as doing a bodyweight workout in a small space. Or this simple hotel room workout! On one of those days where you say ‘I just can’t fit my workout in my schedule today’, rethink your perspective and try this simple 15-minute rotation instead. Make it a great day! Tried the workout or plan to on your next trip? Tag me and FFC on Instagram! @Austin_Head / @ffc_chicago.

Post written by FFC group fitness instructor and personal trainer Austin Head.

About Austin

Austin Head is an FFC-exclusive group fitness instructor, personal trainer and creator of the TRT boot camp at FFC Union Station. Recently, Austin represented FFC on WGN’s Living Healthy Chicago – you can see his interview about the benefits of bodyweight exercises with Jane Monzures here. Have questions for Austin? Email him at ahead@ffc.com!

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We all know that the Thanksgiving meal is the main event on Turkey Day, but there is no better way to prepare for the feast than with a fat-burning workout. As many pilgrims say, “thou shall work hard, if thou desires to play hard”. You’re allowed to play hard and indulge in all the delicious food, but you also have to work hard during your pre-feast workout.

Don’t fret! We’re here to help. We’ve developed two workouts to incorporate into your Turkey Day traditions of watching the Macy’s Thanksgiving Day Parade and cheering on your favorite football team. These exercise outlines will help you maximize the sweat before the sweets!

Choose one of the two workouts below and perform the corresponding exercise every time a list item occurs. Want more of a challenge? Grab some canned cranberry sauce as weights!

Thanksgiving Parade Workout

  • Every time someone says “turkey” or “pie” – 5 push-ups
  • Every time a new celebrity is introduced – 5 squats
  • Every time someone says, “Macy’s” – 10 bicycle crunches
  • Every commercial break – perform butt-kickers for the duration of 2 commercials
  • Every new musical number – perform high knees for the duration of the song
  • Every Snoopy sighting – 15 burpees

Related: burn tons of calories during this 45-minute mom-friendly workout!

Thanksgiving Football Workout

  • Every 1st down – 5 squats
  • Every penalty – 10 push-ups
  • Every timeout – hold a plank for the duration of the timeout
  • Either team scores a field goal – 10 dead bugs
  • Opposing team scores a TOUCHDOWN – 10 burpees
  • Your team scores a TOUCHDOWN – hydrate!

Have any questions about these workouts, the exercises or fitness in general? Email us or stop by FFC Boystown anytime!

Sedona Buttner = sbuttner@ffc.com Luke Meierdiercks = lmeierdiercks@ffc.com

 

 

Post written by FFC Boystown Personal Trainers Sedona Buttner and Luke Meierdiercks.

Linda Spriggs is a certified Pilates instructor and teacher trainer for the FFC Pilates program. Check out her curated playlist!

About Linda: A Pilates Method Alliance (PMA) certified Pilates teacher (CPT), Linda is a former principal dancer with the world renowned Alvin Ailey American Dance Theater, and professor at the University of Michigan (Ann Arbor). She earned her bachelor’s degree from the Juilliard School (NYC) and her masters degree from the University of Michigan (Ann Arbor). She has been a top-tier Pilates instructor in Chicago since 1997, and is currently a level III Pilates trainer/coordinator at FFC South Loop and a Teacher Trainer with the Pilates Teacher Trainer Program at FFC.

Go to workout song: This Is What You Came For – Calvin Harris, Rihanna

Why music is so important related to fitness: Music inspires feeling and emotion, Igniting a visceral response through movement… movement heals!

 

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Austin Head is a group fitness instructor and trainer at FFC. Check out his curated playlist!

About Austin: Austin is 1 of 3 exclusive group instructors in the company. He is also the creator of the bootcamp “TRT” (Tread.Rowing.Turf). Follow him on social media @Austin_Head!

Go to workout song: Anything with an awesome beat. House music or hip hop.

Why music is so important related to fitness: I teach to the beat drops. When you don’t think you have anything left, then you hear the beat about to drop, and push a little harder. THAT is why music is so important!

 

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Heather Hamilton is a group fitness manager and Performance Training Center coordinator at FFC. Check out her curated playlist!

About Heather: Heather is the group fitness manager and PTC coordinator for FFC Boystown, FFC Lincoln Park, FFC Old Town, and FFC Gold Coast. She has been a fitness professional for 11 years and teaches many group fitness classes at FFC. Heather is also a nationally qualified competitive powerlifter and a certified exercise physiologist. In her spare time she enjoys gaming and playing with her rescue puppy named Larry.

Go to workout song: anything “chill” or “EDM” – no particular song. I mostly enjoy experiencing the sounds of the gym around me while working out; no ear buds.

Why music is so important related to fitness:  Music is medicine; it can decrease stress, help you fall asleep – while working out, it can help motivate you, enhance physical performance and increase endurance.

 

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About Austin: Austin Martin is a member experience manager at FFC. Check out his curated playlist!

Go to workout song: I don’t have one. It depends on my mood!

Why music is so important related to fitness:  Music is everything!  It motives, inspires, heals – it’s essential for LIFE.

 

 

 

 

 

 

 

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Dominick DeFranco is a group fitness manager at FFC. Check out his curated playlist!

Dominick DeFranco FFC curated playlist

About Dominick: Dominick is a dancer, choreographer, director and fitness trainer in addition to acting as the group fitness manager at FFC. He’s traveled the world dancing, performing and instructing classes – and he is a former director and choreographer of the NBA Nets Dance Team!

Go to workout song: anything “chill” or “EDM” – no particular song. I mostly enjoy experiencing the sounds of the gym around me while working out; no ear buds.

Why music is so important related to fitness:  Music is medicine; it can decrease stress, help you fall asleep – while working out, it can help motivate you, enhance physical performance and increase endurance.

 

 

 

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Max Potolsky is a member of the membership team at FFC. Check out his curated playlist!

Max FFC curated Spotify playlist

 

About Max:  Max graduated from the University of South Florida with a B.A. in advertising and entrepreneurship. He is a former realtor who transitioned into the fitness industry after taking the NASM certified training course.

Go to workout song:  Anything Eminem.

Why music is so important related to fitness:  Music is important for fitness because it gets you in the right mindset, which allows you to go harder than you normally would.

 

 

 

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Kristin Johansson is a group fitness instructor at FFC. Check out her curated playlist!

Curated workout playlist by FFC's Kristin

About Kristin: Kristin graduated from Miami of Ohio with a B.S. in dietetics and exercise physiology with a minor in dance performance. Having 25+ years of teaching experience, she loves to share the “love” of hard work and results. Her introduction to each new student: “you may hate me during the next 45 minutes, but after that, we are going to be the best of friends.” She is a former professional dancer and was featured in the halftime show at the Fiesta Bowl in 1992. She loves dogs more than anything and makes the best popcorn.

Go to workout song: Anything Kelly Clarkson!

Why music is so important related to fitness: Being a dancer, music motivates me to move. It turns on my brain, allows me to push harder and for longer.

 

 

 

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