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STILL IN MOTION
Because slowing down isn’t in the plan.
THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday introduced the Hotel Room Full-Body Circuit. Today we provide three time-calibrated versions.
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CIRCUIT 1: TEN-MINUTE EXPRESS
Best for: airport layovers, back-to-back meeting days, or any day where ten minutes is all that exists.
2 rounds, no rest between exercises:
Bodyweight Squat x 10
Hip Hinge x 10
Push-Up x 8
Glute Bridge x 12
60 seconds rest, repeat
This circuit hits the four primary movement patterns in ten minutes with minimal floor space. It is the identity maintenance floor.
CIRCUIT 2: TWENTY-MINUTE STANDARD
Sunday’s full Hotel Room Circuit. Floor space modification: if the room is very small, perform Dead Bug beside the bed. Replace Reverse Lunge with a Step-Up onto a sturdy suitcase if floor space is truly minimal.
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CIRCUIT 3: THIRTY-MINUTE COMPLETE (WITH HOTEL GYM ACCESS)
With any dumbbells available:
Dumbbell Romanian Deadlift x 10 (Issue #26)
Single-Arm Row x 10 each side (Issue #32)
Dumbbell Overhead Press x 8
Goblet Squat x 10 (Issue #23)
Farmer Walk x 3 minutes (Issue #36)
Dead Bug x 6 each side (Issue #31)
3 rounds, 90 seconds rest between rounds
With resistance bands only:
Replace all dumbbell exercises with band equivalents
Increase reps to 15 to 18 to maintain training stimulus with lighter band resistance
COMING UP
Saturday closes out the issue with the complete travel toolkit and the jet lag management protocol for maintaining training capacity across time zones.
Still moving forward,
— The SIM60 Team
simsixty.com · Because slowing down isn't in the plan.
Educational content only. Not medical advice. SIM60 is not a medical provider and does not diagnose or treat any condition. Consult your physician or a licensed physical therapist regarding your specific symptoms before beginning any exercise described here.
SIM60 receives no commissions or affiliate compensation for any equipment referenced. All mentions are for illustration purposes only.
