CoachCMFit · Hotel Workout

LESLIE

Legs & Core · Travel Day
Focus
Legs + Core
Time
45–50 min
Effort
7 / 10
Setting
Hotel Gym
Programmed by Coach Cristian · CoachCMFit
How to Use This
  1. Read through the whole workout once before you start so nothing surprises you.
  2. Tap any exercise name to open a demonstration video on YouTube. Use it if you forget how a movement looks.
  3. Warm-up is not optional. 5–6 minutes. It is what keeps your knees and back happy.
  4. Most sets should feel moderate. Working but not gassed. If a set feels easy, bump the weight. If it feels hard, hold or drop.
  5. Rest 75–90 seconds between sets. Catch your breath. Sip water.
  6. Stop 2–3 reps before failure on every set. We are training, not testing.
  7. If anything hurts, skip it and text me. Do not push through joint pain.
  8. After: Hit your protein, drink water, walk a little.
Ground Rules
Rest: 75–90 seconds between sets Tempo: 2 seconds down, controlled up Effort: Stop 2–3 reps before failure Water: Sip every 2–3 sets If something hurts: Skip it. Text Coach.
One-Time Workout

Hotel Leg Day

Warm-Up · Core · Legs
Warm-Up · 5–6 min
Mobility
Cat Cow2 × 10
Hip Flexor Stretch15s ea side
Adductor Rock10 ea side
Dynamic
Bodyweight Squats2 × 10
Bodyweight Stationary Lunges8 ea leg
Activation
Glute Bridge (2s hold)2 × 12
Core · 4–5 min
1
Forearm Plank
Sets3
Hold30 sec
Tight glutes, flat back, ribs tucked. 30 seconds rest between sets.
2
Side Plank
Sets2 ea side
Hold20–25 sec
Stack hips, drive elbow into the floor, square shoulders. 30 seconds rest between sides.
Main Lifts · 32–35 min
A
Smith Machine Squat Anchor
Sets × Reps3 × 8–10
EffortModerate
Start with one 10 lb plate on each side. If your first set feels easy, add 5–10 lbs per side for the next set and keep climbing until it feels moderate. Feet slightly forward of the bar so your knees track over your toes. Down to parallel, drive through midfoot.
B
Leg Press Anchor
Sets × Reps3 × 10–12
EffortModerate
Pick a weight where the last 2 reps are working but clean. Knees track over toes, lower with control until thighs are about 90 degrees, push through your heels.
C
DB Stationary Lunge
Sets × Reps3 × 8 ea leg
EffortModerate
Stay in one spot. Split stance, lower straight down until your back knee almost kisses the floor, then drive up. Keep your chest tall and front knee tracking over your foot. Finish all reps on one leg, then switch. Use 12–15 lb DBs.
D
Leg Extension
Sets × Reps3 × 12–15
EffortModerate
Pad just above your ankles, back flat against the seat. Squeeze your quads at the top for one full second, lower with control. Lighter than you think.
E
Hamstring Curl
Sets × Reps3 × 12–15
EffortModerate
Hips pressed into the pad, do not let them rise. Squeeze the hamstrings at the top, 2-second negative on the way down. Slow and controlled wins here.
Cool Down · 2–3 min
Stretch
Standing Quad Stretch30s ea leg
Standing Hamstring Stretch30s ea leg
Pigeon Stretch45s ea leg
Coach Notes

Substitutions if equipment is taken:

· Smith Squat busy → Goblet Squat with kettlebell, 3 × 10

· Leg Press busy → DB Bulgarian Split Squat, 3 × 8 ea leg

· Leg Extension or Hamstring Curl busy → skip and add 1 set to Walking Lunges

If you feel beat up halfway: drop to 2 sets on D and E. Done is better than perfect.

After the workout: 30–40g protein, water, a short walk. You will feel better tomorrow.

Travel Strong