To protect our staff and future guests, The Rockwell All-Suite Hotel & Apartments, along with our Dinner Theater, will be closing its doors from the 26th of March till the 16th of April, complying with the nationwide SA Lock down.
While we may not be on-site, our team is still available to answer queries, confirm future reservations, and make amendments to your future bookings. Additionally our team remains dedicated to maintaining the highest level of hygiene standards at home and in our hotel. Before, throughout, and after the lock down. Stay Safe, and let’s all strive to #flattenthecurve

Hotel Gym Workouts

You may be taking a much-needed vacation, or simply on a work trip, but the fact is the same: fitness does not take vacations! That being said, it can be ultra-tough to get enough exercise when on-the-go in a new city.

Lucky for you, the Rockwell All Suite Hotel & Apartments has a spectacular (if we can say so ourselves!) indoor gym facility at the free disposal of all our guests. It’s also conveniently located right beside our large heated indoor pool.

Coincidence? Probably not. A dip in the pool after a sweat session was an idea that was definitely on our radar when we built it!

This month, we took a look at some awesome, easy-to-follow workout routines you can do at the Rockwell Hotel gym using the machines and equipment we provide, or inside your private, luxury apartment suite using your own body weight!

Check them out below by clicking each exercise for details and pop us a comment below if there is anything we left out.

  1. Core & Abs:
Exercise Sets Reps
1. Crunches 4 20
2. Lying Leg Lift 4 15
3. Air Bicycle 4 15
4. Planks 3 failure
  1. Legs:
Exercise Sets Reps
1. Goblet Squats 4 25
2. Dumbbell Stiff Legged Deadlifts 3 15
3. Dumbbell Split Squats 4 12
4. Dumbbell Step Ups 4 15
5a. Bodyweight Walking Lunge 4 50 per leg
5b. Bodyweight Squats 4 failure
6. Seated Dumbbell Calf Raise 4 20
  1. Arms:
Exercise Sets Reps
1a. Dumbbell Curls 5 12-20
1b. Lying Tricep Dumbbell Extensions 5 12-20
2a. Dumbbell Tricep Kickback 5 12
2b. Incline Dumbbell Curls 5 12
3a. Seated Single Arm Overhead Extension 4 15
3b. Concentration Curls 4 15
4a. Hammer Curls 4 12
4b. Close Grip Pushup 4 failure
  1. Shoulders:
Exercise Sets Reps
1. Seated Dumbbell Side Lateral Raise 5 12-20
2. Arnold Press 4 12
3. Bent Over Reverse Fly 4 15
4. Seated Dumbbell Shoulder Press 3 8
  1. Back:
Exercise Sets Reps
1. Bent Over Dumbbell Row 4 15
2. Dumbbell Deadlift 4 20
3. One Arm Dumbbell Row 4 12
4. Dumbbell Pullovers 4 25
5. Incline Dumbbell Row 4 12
  1. Chest:
Exercise Sets Reps
1. Dumbbell Flat Press 5 15
2. Dumbbell Incline Press 5 15
3a. Incline Dumbbell Fly 3 12
3b. Push Up 3 failure
4a. Dumbbell Fly 4 15
4b. Dumbbell Pullover 4 15
5. Close Grip Pushup 2 failure

*Workouts courtesy of*

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