Beginner Workout Routine

Travel-Friendly Workout

Many business travelers struggle to maintain an exercise program due to the inability to maintain a consistent schedule. At 6:30 am one day you are on commuting to work at 6:30 am the next day you are on a plane.  It can be challenging to find the time to workout at home and even harder to workout while traveling.

We have created a beginner workout routine with busy people in mind. This workout routine that can be done at home or on the go. Whether you are new to working out or ready to start a new workout program, this beginner workout routine offers a full body workout. This is a great program for road warriors because it can easily be divided up between a home workout and a hotel room workout. Pack the jump rope, loop band, and resistance tubes to use in your hotel room. Complete the remaining exercises when you return home. Most hotel gyms have dumbbells and an exercise ball so you can even use this to get a hotel gym workout.

Alternatively, you could store the some of the workout equipment in your office and workout during your lunch break- assuming you have your own office- you may get some strange looks if you are doing this in your team meeting room.

Beginner Workout Routine

Warm up: Walk on treadmill or march in place for 5 minutes.

Cardio: Jump Rope for 1 minutes between each exercise.

Weighted Bar:

  • Bar Bridge: Lie on your back with your feet flat on the floor about 1 to 2 feet in front of your butt. Place the weighted bar on your hips and hold with your hands. Press up with your glutes, forming a straight line between knees and shoulders, and keep your hips even. Hold for a count of 10. Return to start. Repeat 12 times.
  • Warrior Lift: Hold the weighted bar overhead with your hands shoulder-width apart, palms facing forward. Step into a wide lunge (right knee bent, left leg straight, and left foot turned out). Lower the bar while straightening your right leg, and then lift your left leg straight behind you while you simultaneously lift the bar in front of you. Return to the lunge stance. Do 15 reps.
  • If your hotel does not have a weighted bar, use a dumbbell. 

Loop Tubing:

  • Supine Abduction: Lying on your back, with the tubing on legs right above knee, with legs straight up toward the ceiling, open legs as far as you can hold for 3 seconds and return back to starting position. Do 15 reps.
  • Standing Adduction: Anchor your loop band at ankle height to a something stationary that will not move. Wrap the other end around the left ankle . Stand with your left side facing the support, wrapping the free end around your right (outer) ankle. Stand perpendicular to the band and step away from the support to create some tension. Keep your legs wide and slightly been your knees (like you are starting to squat) then sweep your left ankle across your body past your standing leg, squeezing your thighs together. Slowly return to starting position and repeat. Switch legs after you perform one set. Do 15 reps.

Fusion Ball:

  • Twist crunches: Place the ball under your shoulder blades, crunch over to your right side, keeping your elbows wide. Repeat other direction. Do 15 reps.  (Crunching right, then left = one)
  • Star Crunch: Stand with feet hip-width apart and hold the fusion ball in left hand and arms out to sides at shoulder height. Lift right leg out to right side as high as you can and point your toes. Keeping arms in a straight line, bend upper body to left side, touching ball to floor. Keep right leg lifted throughout.Return to start position. Do 30 reps; switch sides and repeat.
  • If your hotel does not have a fusion ball, use a towel.

Resistance Band/ Tube:

  • Standing Chest PressSecure the middle of the resistance band to a stationary object that is at least at tall as you are. Hold on handle in each hand. Stand with your back to the attachment, elbows bent and shoulders abducted to 90 degrees (upper arm level with shoulder) so that your hands are next to your chest. Push your arms forwards and straighten your arms out in front of you. Slowly return to starting position. Do 15 reps.
  • Bent over Back Row:  Position the resistance band under your foot (centered). Hold the ends of the band in each hand and start with your arms straight, pointing to your feet. Pull upwards and bend the elbows out behind you. Slowly return to the starting position. Do 15 reps.

Stability Ball:

  • Squats: Position a stability ball between the wall and the curve of your lower back. Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward. Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Make sure your thighs are parallel to the floor. .Hold this position for about 3 seconds and then stand back up. Do 15 reps.
  • Plank– Get into a push-up position but rest your forearms on the ball. Keep your abs strong and your neck in line with your spine. Hold the pose for 45 seconds.


  • Bicep curls: Stand with feet shoulder-width apart, knees slightly bent, abs tight. Hold a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front of the thigh. Curl one dumbbell to your shoulder with the inner side of dumbbell aiming for the corner of your shoulder. Lower dumbbell to starting position, then curl the dumbbell in your opposite hand. One curl on each side equals one rep. Do 15 reps.
  • Seated Triceps Extensions: Sit on a chair or bench and hold one dumbbell with both hands behind your neck by grasping the plate and wrapping your thumbs and pointer fingers around the hand grip. Extend your arms straight above your head, keeping elbows next to ears. Lower the weight back down with control to the starting position to complete one rep. Do 15 reps.

Medicine Ball:

  • Weighted Lunge Twists: Holding the medicine ball, step forward into a lunge with your right foot, twist your upper body to the right side. Remember to keep your shoulders down and hips facing forward. Then, repeat on your left leg and twist to your left side. You can modify this exercise by lunging only while holding the medicine and not twisting. Do 12 reps (6 each side).
  • Shoulder Press: Hold a medicine ball at the chest (about an inch away, right in front of the sternum). Extend the arms to the ceiling, reaching the ball overhead, and slowly lower the ball back to the start position. Do 15 reps.
  • If your hotel does not have a medicine ball, use a dumbbell.

After you are finished don’t forget to stretch!

beginner workout routine

Are you looking for more workouts? Contact us to receive a workout plan that is based around your needs, goals, and schedule. We will customize a workout plan each week for you that can be used with the equipment you have available. We can help you get in the best shape of your life while maintaining your daily priorities. What are you waiting for, contact us today!

Business Travel Life strongly recommends you consult with your physician before engaging in a new exercise program. You should be in good physical condition and be able to participate in the exercise. Business Travel Life is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Business Travel Life from any and all claims or causes of action, known or unknown, arising out of Business Travel Life’s negligence.

Business Travel Life

Business Travel Life is an online resource supporting the road warrior lifestyle. We give business travelers the tools they need to maintain their wellness and productivity when traveling. The topics we cover include business travel tips, travel workouts, healthy travel hacks, travel products, general travel tips, and industry trends. Our goal is to make business travel a healthier experience – and to make healthy travel practices more accessible to all road warriors.

Kristina Portillo, CPT, MS

Kristina is the founder of Business Travel Life. Her love of fitness and travel unified to create a resource for business travelers and road warriors who want to take a healthier approach to business travel. She has traveled for business on and off for the past eight years. Kristina received a Master of Science in Organizational Leadership from Colorado State University and received her Bachelors of Arts in Business Marketing from Chaminade University of Honolulu.

1 Comment
  1. Exactly I what I need right now. A few weeks ago, I decided to start my journey to fitness. Been searching online for the best advice so I can finally start this. Thank goodness I saw your post today!

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