4 Workouts To Do In A Gym With A single Dumbbell, Pull-Up Bar, Treadmill, And Pool




“No excuses, get that workout in.”

Podcast Synopsis

As our 10-part hotel/travel series is coming to an end with this podcast I just want to remind you some of the important points that were emphasized during this podcast. We’ve talked about using different parts of the hotel like stairs, the bedroom, the parking lot, and using stuff from a gym like the pull-up bar or dumbbells. But the most important thing is being determined to get the workout in and often what gets in the way is not knowing what you are going to do the night before. Knowing what you are going to do, laying out your clothes and knowing when you will wake up makes all the difference in the world. We also talked about journalling - if you can document your workouts and your times and weights you will be able to track you improvement over time and be able to compete with yourself.

So now we have finally come to a hotel with a gym that has everything that you need. It has a treadmill, dumbbells, a pull-up bar, a pool and you brought your jump rope. With all of that, you can make up your own workouts but here are some workouts that you can do that I really like:

The Murph

Run 1 Mile

100 Pull-ups

200 Push-ups

300 squats

Run 1 Mile

If you want to break it up “Partitioned” you would run a mile and do 5:10:15 and do 20 sets before you run your mile again. If you want to do “Non-Partitioned” then you have to do all 100 pull-ups before you move to the push-ups and so on… Also if you feel intimidated by the exercise you can cut the workout in half, and if that is too much then you can cut it in half again.

Three Rounds For Time

12 pull-ups

12 dumbbell snatches

300 meters on the treadmill

Repeat 3x

This exercise is fun because you are using 3 pieces of equipment.


This is a common Crossfit rep scheme

21 Pull-Ups, 21 dumbbell thrusters, 21 double-unders

Run 400 meters

15 Pull-Ups, 15 dumbbell thrusters, 15 double-unders

Run 400 meters

9 Pull-Ups, 9 dumbbell thrusters, 9 double-unders

Run 400 meters

Using the Pool

Run 1 Mile

Tread water for 5 minutes

Plank for 5 minutes

Repeat 2x

The trick is something that keeps you engaged, gets your heart rate up and maintain your health. The point of doing these workouts is not to achieve elite fitness, but to be consistent in working out to maintain that edge that you get from fitness. It helps especially when you are on the road, these workouts will help you sleep better.

These are some ideas of how to get a workout in when you are traveling and how to use what is around you. Check out any of the previous Physical Friday workouts:

3 Workouts You Can Do With Nothing But A Dumbbell

3 Workouts Without A Gym Or Equipment

4 Tried And True Pull Up Bar Workouts

Take Your Workout To The Parking Lot

Take Your Workout To The Beach

Don't Be Bored On The TreadMill - Try These 3 TreadMill Workouts

Stuck In Your Hotel Room? Try These Bodyweight Workouts

6 Pool Exercises You Can Do On Vacation Or Business Trips

2 Workouts With A Jump Rope And Rogue Mobility Band You Can Do Anywhere

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See you next week - no excuses,

-Tom Rowland