1 BAND HOTEL ROOM WORKOUT

Here's a detailed breakdown of the 20-minute full body resistance band workout:

Warm-up (2 minutes):

- Jumping jacks or high knees (30 seconds) - Stand with feet shoulder-width apart and perform jumping jacks or high knees to get your heart rate up.

- Arm circles (30 seconds) - Stand with arms extended out to the sides and make small circles forward and backward.

- Leg swings (30 seconds) - Stand sideways and swing your leg forward and back to loosen your hips.

- Torso twists (30 seconds) - Stand with feet shoulder-width apart and twist your torso from side to side.

Upper Body (6 minutes):

- Seated row (12 reps) - Sit with legs extended, wrap the band around your feet, and pull the band back, squeezing your shoulder blades together.

- Chest press (12 reps) - Sit with the band anchored behind you, grip the ends and press the band forward at chest level.

- Bicep curls (12 reps) - Stand with feet shoulder-width apart, hold the band under your feet and curl your hands up towards your shoulders.

- Tricep extensions (12 reps) - Stand with feet shoulder-width apart, hold the band overhead and extend your arms down and back up.

- Repeat the circuit 1 more time

Core (4 minutes):

- Resistance band torso rotations (12 reps each side) - Stand with the band anchored in front of you, grip the ends and rotate your torso side to side.

- Resistance band wood chops (12 reps each side) - Stand with feet staggered, hold the band at one end and bring it diagonally across your body.

- Resistance band pallof press (12 reps each side) - Stand sideways with the band anchored in front of you, press your arms forward and back.

Lower Body (6 minutes):

- Squats (15 reps) - Stand with the band under your feet and loop it over your shoulders, squat down keeping your chest up.

- Lateral band walks (12 reps each side) - Place the band around your ankles or knees and take steps sideways, keeping tension on the band.

- Glute bridges (15 reps) - Lie on your back with the band around your thighs, push your hips up towards the ceiling.

- Calf raises (15 reps) - Stand with the band under the balls of your feet, raise up onto your toes.

- Repeat the circuit 1 more time

Cool down (2 minutes):

- Static stretches for major muscle groups worked - Hold each stretch for 20-30 seconds.

Remember to keep good form and take breaks if needed to fit within the 15-20 minute timeframe.