A Rest-Based Hotel Workout for Legs and Butt
A couple months ago when my mom and I went to TGC Women’s conference in Indiana, we stayed in a hotel with a pretty decent fitness center. There were treadmills and elliptical and machines and dumbbells… They even had a pull-up bar and a TRX! It wasn’t the best I’ve ever seen but it was better than bad.
I got lucky. Many hotel gyms are lacking at best, missing at worst. This got me thinking about you, so I set up my camera and put this circuit together for you using only dumbbells.
==> Try it 2-3x through to start, and work up to 3-4 rounds as you become more conditioned.
My physical goal was to train legs and get my cardio in at the same time to save time, so naturally I went with high intensity, but this circuit works really well as rest-based training, which works for pretty much anyone!
*NOTE: I filmed this after doing the workout myself (4 times through). I was spent at this point, so please forgive my tired form on a couple of the last reps, but it was awesome!!*
What is Rest-Based Training?
According to an article in the Idea Fitness Journal by Jade Teta, ND, Rest-Based Training (RBT) is, “a system that makes rest, not work, the primary goal of the workout.” Later in the article, Teta explains why this psychology is a game-changer:
“(RBT) gives complete control of the workout to the exercisers. By doing so, it creates self-motivation and
ownership over exercise so that participants not only work harder but also become more aware of their physiology and more engaged in their programs. RBT encourages participants to adjust work and rest ratios according to their individual needs. The wording used in this approach is “Push until you can’t; rest until you can.”
This is a system I don’t use it all the time, but it’s one of several methods I use in my UnBootcamp class, a 30-min combination of met-con, MMA, Tabata, and athletic-conditioning. The workout is different every time, but incorporates rest-based training so that the class is modifiable for all fitness levels. I highly encourage you to try it out sometime. [Oh, and Jade is an incredible and reliable resource too, in case you want to know who else you can trust. He and wife (JillFit) and their companies are 100% #CauseFitnessApproved!]
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- Have you had any experience with RBT? What do you think about it? Tell me in the comments below!