The hotel room week

Here’s the whole course assembled into something you can actually run. Three sessions, alternating emphasis, thirty to forty minutes each.

Day A - press and legs

• Push-up variation, 4 sets, two reps short of failure
• Split squat, 3 sets of 10 per leg, three-second lowering
• Towel row, 3 sets of 12
• Hollow-body hold, 3 sets of 30 seconds

Day B - pull and hinge

• Dead hang, accumulate 60 seconds
• Pull-up negatives or rows, 5 sets
• Single-leg deadlift, 3 sets of 8 per leg
• Prone Y raise, 2 sets of 15
• Side plank, 3 sets of 30 seconds per side

Day C - mixed and quick

• Push-up, 3 sets at one rung easier than Day A
• Skater squat or step-down, 3 sets of 8 per leg
• Row, 3 sets of 12
• Sliding leg curl, 2 sets of 10

How to progress it

Don’t add sessions. Move up a rung when the rule from lesson two says you may, and otherwise add a rep or a second of tempo. A week where nothing gets harder is not a wasted week - it’s how the tendons catch up.

When you’re travelling

Drop Day C. Two sessions maintains almost everything; the third is what builds. Nobody has ever lost meaningful strength on a five-day trip, and plenty of people have lost a habit by treating a missed session as a failed week.

Two sessions maintain. The third builds. Missing the third is a slower week, not a failed one.