I’ve spent the week in Canberra and the hotel gym isn’t much chop.

So I put together my own bodyweight workout to do in my room. The best thing is I can do it in my undies.

I chose to wear clothes in this video.



   3 sets of:

Spiderman Pushup – 10 reps

Rear Foot Elevated Split Squat – 10 reps per leg

Long Lever Plank – 30 seconds

Single Leg Deadlift – 10 reps per leg

   8 sets of:

Mountain Climber – 20 seconds

Rest – 10 seconds


The whole workout takes about 20 minutes. It’s a nice mix of upper body, core, hip and knee-dominant exercises. According to my heart rate monitor I burnt 230 kcal in 20 minutes. Being strength training you’ll also get a nice “after-burn” (raised metabolism) for several hours after you workout. And who doesn’t want to burn some extra calories when they’re on holidays???


If you need to make it easier, the progressions are:

Eccentric Pushup -> Pushup -> Spiderman Pushup

Split Squat -> Rear Foot Elevated Split Squat

Plank -> Long Lever Plank

Single Leg Straight Leg Deadlift -> Single Leg Deadlift

       (if you can’t quite get your knee down to the cushion then put another cushion on top)