Keeping in shape while traveling can be tough. Many hotels will claim they have a quality fitness center for you, but you arrive to find only a set of dumbbells and a broken treadmill. Fear not, oGym has your back. Below is the Original Dumbbell Workout: a simple set of dumbbell exercises that you can do anywhere.
Chest
Consider doing flat dumbbell flies for chest. Simply lay on anything flat, and extend your arms fully out to your sides with a dumbbell in each hand. Without bending your elbows too much, raise the dumbbells above your chest and get them to touch. Doing three sets of these with six to eight repetitions in each set will give you a great chest workout.
Another thing you can do for your chest is a simple dumbbell press. Once again, lie flat on your back, but make a right angle with your arms like you would with a bench press. Push as far as you can, and repeat. After these two exercises, you will be finished with your chest.
Arms
Next, you want to hit your arms. The dumbbell curl (see picture) is a very effective exercise for working those biceps. Do three sets of dumbbell curls, with six repetitions per set.
You will alse need to work your triceps and shoulders as well as your biceps. For shoulders, try a simple dumbbell shoulder press. Just sit on a bench with your back straight, and put each dumbbell in your hand. Push the dumbbells above your head, bring them back to your sides slowly, and repeat.If you would also like to work your triceps, do some tricep kickbacks. Put your left hand and knee on a bench, dumbbell at your side, then extend your arm until it is straight behind you. Allow it to come back, and repeat. After two sets of these, switch sides so you work both arms.
Back
By this time, half your workout will be complete. That was easy, wasn't it? Next, you want to exercise your back. Grab those dumbbells and do some bent over rows. These are done from the same position as the tricep kickback, but instead you should pull the dumbbell from the ground to your side until it is just above your back. Do a few sets of these, and then switch sides, just like you did for the kickbacks.
You could also do some lying rows, in which your chest is on the bench, and both your arms are hanging over the side of it. Make the same motion as you did for the bent-over rows. You'll notice these are a bit harder, but they work your back extremely well.Legs
Pick those dumbbells back up! You will need to finish your workout off with some leg work. The only thing you need to do for your legs is squat. Standing straight, hold the dumbbells to your sides. Make sure your palms are facing you. Begin to descend, until the dumbbells meet the ground. Make sure you keep your back straight! Do five sets with five repetitions per set.
That's it! You've worked your entire body at your hotel's fitness center just using dumbbells!