[music intro]
What's up guys, Jeff Cavaliere , athleanx.com!
Walking into comfortably what surrounds us here.
Not for me, after I spent three years on the road with the New York Mets, hotel's gym sort
of became my life.
I took a lot of time on the road, in hotels and in the hotel's gyms, but what I thought
will be viable here, while we're in Chicago, that's the Hancock building over there, unbelievable
place and unbelievable city.
I thought it would be cool out here in Chicago, while we are in the hotel, let's just take
a little trip around the weight room, I'll show you what's wrong in a hotel gym, why
don't we like it, and then tell you more importantly what could you get, what could you do in here
to get more out of it.
So, as you see tons of cardio options all the way.
I don't know, I've never seen this many cardio options actually to be utilized at the same
time.
But that's what mandatory people focused on and that's what I've talked to you about before.
If you can only do one thing, strength training, strength training, strength training.
Do not waste your time doing cardio if you're trying to build a better body.
You're trying to strengthen your heart?
Sure, fine, this is ok.
But I think that you can do a circuit train weight room workout and it's gonna keep your
heart pumping to the 30 minutes that you're doing it too, and still be cardio benefits.
Taking a look quick at the equipment.
We've got four options here guys.
Number one, my old favorite, leg extensions.
Out, forget it.
You know how It feels on that, I hate it and I think it stinks.
Second worst one here, leg rolls.
See leg rolls.
We've talked about that too, that's not how the hamstrings work and function so both of
these are gone.
So you have 50% of your options out.
Next to some kind of shoulder press.
That's ok, that's fine.
But you're gonna lock your shoulders blades up against the pat while you're pressing and
one of the mega things that your shoulders actually do is, they rotate.
You know they rotate as you will raise your arm over your head.
So bad mechanics on that too by the way.
And right here for our bench press, the same thing.
You know locking yourself to places is not really how you move.
So, that's now all the space that we have.
We're coming to this side over here and we have some dumbbells.
Now, keep an eye on the space here, just get a quick look of that space down there.
Keep that in mind, and I'm gonna tell you some things you're be able to do in that space
as you move forward.
So, over here we have our free weight area, and basically if you look, this is it.
There's not a lot of room here, and one thing you're probably gonna find most awkward on
this hotel gym is they only have up to 15 pounds, if you're lucky.
Sometimes up to 35 pounds, and that's it.
So how can we work with what we've got here and still got our work at it?
I think it is very easy.
I think some people walk in here and say they don't have enough and they walk out and that's
a mistake.
What I say is, let's well do..
I'm gonna show you a couple of examples.
Let's say we're doing a, I wanna do back, ok?
We're gonna do like a version of a dumbbells roll.
I will grab 20, 15 here, because I can only do, let's say 17 or 18.
So how about making these 15 seem hard?
Well, we talked about it all the time, the time and attention principle, right?
Going slower.
So, here, come slower on the rep, squeeze at the top, come down, and slow, under control.
Up all the way, squeeze, down, under control.
So kind of keeping our reps in that format is gonna make a lot more weight being done
on your back.
But how can we make it even harder?
Show off rep times.
Just jumping to the right side, go right back to the left side.
Remember that left side is resting when the right side is working, so you don't need to
rest another minute in between sets.
So you go back and forth.
Let's say I'm doing bench presses and I'm trying to make these hard.
So I can stand up on like an inclined press, you know grad these 15, let's say I will try
to lift like I'm normally using the 18 or so.
So, I can pull up here, and basically I can even come down slow with one and now as the
other one goes up, I can bring the other one down.
So, this constant movement in times of tension, ok?
That's one way.
And we get ourselves to our twelve reps or so under that way.
But let's say we finally complete our set, come right down and drop it right into a burn
out set of pushups, so compound the exercises, compound sets, burning yourself out.
Another great technique to get more out of it, the limitations of not having the weights
that you're used to using.
Incorporate with, you know, legs , working on your legs.
You can't tell me, sure maybe 15 pounds squats is not enough, but what if we did 15 pounds
in each hand which I'm not gonna do.
I don't wanna get to close to your camera, but I could be holding 15 pounds right here,
ok?
Come down, up and now press.
Down, up and press.
Now, working shoulders, working legs in a single squat variation so lots of tough stuff
there too.
So, basically the last option , again, I here, when I showed you running out of space.
Any of my workouts that you saw before, 4 minutes to hell, Invincibles I mean The Expendables,
the Invasion workout, all those require just a little space to do some mountain climbers,
some skiers, all that quick burst, ATHLEAN Burst Training.
Do it right here in this space.
Forget the cardio machines workout here you can do as many as different links out here,
a different workout.
So, guys, no excuse, in a hotel get the best workout that you can, with what you have,
and don't necessarily use stuff that they give you.
It's just one more creative way on how to get into the ATHLEAN body, and you go looking
to ways to go fit in everywhere you go, on the road.
Get the ATHLEAN-X Training Program Guys, you can get it at athleanx.com, right now.
Come on board!
I'm looking forward to have you guys join this great program.
Thanks a lot!