Training with limited equipment/weights

[JFV55]

I currently work in a very travel heavy job and am living in hotel rooms for at least 4 days a week (always Mon-Thurs, sometimes Friday). I'm usually back home Fri-Sun, where I have access to a real gym. During the four days that I'm on the road I'm usually using a Hilton gym, which typically contains a few treadmills, a pool, and pairs of dumbbells ranging from 10 to 50 pounds. Not a great lineup at all.

I was wondering if any of you had suggestions about how I could construct an efficient workout plan that incorporates having only 10-50 pound dumbbells available for four consecutive days a week, while having access to real gym equipment for three. I'm not planning to go crazy or anything, just want to stay in decent shape. Cardio is important to me, so if there to properly align that in with my schedule all the better.

Thanks

 

[Headholio]

hotel wokout - YouTube

 

[CANETHING]

For legs do single leg variations of lifts. Pitcher squats, single leg squats, weighted side lunges, wall sits holding dum-bells. By doing more difficult variations you don't need much weight even if you're experienced as a lifter. Increase the time under tension for your lifts using negatives and holds, for example while doing a dumbell bench have a 3 second negative until the halfway point, hold it for five seconds at the halfway point, 3 second negative to the bottom then up. Time under tension helps a lot if you don't have heavy weights. You can do short rest sets. For example do a set of lunges, wait 20 seconds then go right into another set and do it 3 times. I know it sucks when you don't have the resources to throw around big weights like at a real gym, but I hope this helps.