✌🏽Happy Hump Day ✌🏽
Limited equipment and weights today at the hotel so can only do with what I’ve got but they definitely compensated with the breakfast set up 🤤
Donkey kicks x 12 each leg
Cross over donkey kicks x 12 each leg
Glute bridges to abductors x 12
Pulse glute bridges x 15
Cable squat to dead lift x 12
X 3 rounds Set 2
Squat cable walks x 7 each leg x 4
Pulse cable squats x15
Cable reverse lunges and rope lat pull down
Flutter kicks x12
Mountain climbers x30
Hip dips x10
Sit ups x 12
X 3 rounds
And done ✅
In case you find yourself in a hotel gym with only a few sets of dumbbells this Christmas 🎅 🎁.
50 MANMAKERS FOR TIME
1 MANMAKER =
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
Barbell Version - See Barbell Man Maker
Bike, Row, Run Option:
Run 800 + 50 MM
50 Cal BIKE or ROW + 50 MM
For the push ups, make sure the chest touches the ground at the bottom and you lock all of the way out at the top! Go to your knees for this and the rows if you need to!
For the rows you will keep the belly tight and try to avoid rotating too much. Pull the dumbbell up to your ribs with your elbow going back!
You will then jump your feet in (or step in) pick the dumbbells up with a flat back and perform a squat clean. Make sure on the squat that the knees are out, heels are down and chest is up! Butt needs to be lower than the hips! Drive through the heels to stand and transfer the leg drive into the press!
Get the dumbbells locked out completely over your head with the biceps in the ears!
GRIPBELL are at @thundervalley hotel resort workout room! Hotel guests had been using the GRIPBELL for their workout during their stay! The rack is not by GRIPBELL but we are working to design a rack for GRIPBELL! Holiday sale is on! Buy full set and get second one free! Promo code is snow limited time! #dumbbellworkout#pilates#absworkout#kettlebell#workout#hotelworkout#hotelgym
The basement pool at @fstentrinity by the Tower of London. The hotel's spa opened last year and in addition to this 14-metre pool, it includes a sauna, steam room, multiple treatment rooms and a very fancy 24-hour gym with some futuristic contraptions I've never seen before.
Back workout today and i am completely exhausted...
Did a bit of everything... deadlifts, rows, pulldowns and pushed myself to failure.
Body was saying enough!! But mind carried it through todays workout.😵😵😵
Apartment/Hotel gym sesh:
Had some rusty 80’s fitness equipment and myself. Use what ya got. Here’s a quick overview of travel workout I threw together today. So what should you be considering on a travel workout?
Well, it depends on your needs! But if you’re going to be glued to a plane seat for 5+ hours, and carrying backpacks/luggage for long periods, you should absolutely consider mobilizing your hips, loading and lengthening your posterior chain, “bracing”, and mobilizing/rotating your t-spine (upper and mid spine) and can look at some of my other posts for mobility drills.
PICK MOVEMENTS THAT ACCOMPLISH MULTIPLE MOVEMENT TASKS. Curls won’t cut it.
Work out on vacation so you can #eatmore . Anything helps!
Been working like crazy the last few years, and @trainstation.fit will soon be able to create workouts like this for you anywhere anytime!
Air Bike - 5 mins ramp up (not shown)
Asian squat (not shown) 2~3mins
1️⃣ Inchworm ➡️ Push-up ➡️ Greatest stretch combo - 2 sets of 2 mins *can try without push-up*
2️⃣ Hamstring walk out - 2 sets of 2 mins
Workout: Circuit, 4~5 rounds, rest after all
1️⃣ Dumbbell Squat Press 8~12
2️⃣ Push-up to Twist Press - 8~12 (sometimes you fall over)
3️⃣ Hinge Fly (kinda looks like some super sayan stuff👊🏼) - as many as possible with the rope weights they have here... 4️⃣ Push-Up to Opposite toe reach - as many as possible
One of my favorite variations to arm day is using fat grips. Making the handle of the dumbbell/barbell wider activates the forearms and increases the burn. New workout tips and videos coming soon as I get back in a full size gym here in the near future! I’ve enjoyed the challenge of the smaller apartment/hotel gyms, but nothing is the same as a full size house of gains 💪🏻
Here’s a little series of videos of one of my workouts yest morning in our hotel gym before we hit New Orleans..
Did 3 sets of 10 wide & 10 narrow arm bench pushups with some stretching in between. I often like to stretch in between workouts esp if I’m a little wasted, which I was after a full on treadmill workout.
I was focusing on something I heard an instructor @kstaterec say the other day in class... (I think it was Taylor in Hiit.. sorry if I’ve got that wrong 🙏.)
But it was this:
Pull your glutes tight as well as your core so you get more strength, efficiency & a better line in your push-up.. it also won’t put as much strain on your lower back! 👍👍👍
It’s probably been the best new bit of advice I’ve had.. I’ve always held my core in but never really focused on my bottom.. 🍑🤷♀️
It took some concentration & you can see me changing my posture a little as I look at myself in the mirror —(where the phone was.)
I think as time goes on it will be natural to do this just like it is for my core.
On another note.. do you check yourself & your form in the mirror?
If not I highly recommend it as it will help you achieve it much more quickly BUT ALSO— keep doing it to keep your form & technique every time.
Form & technique is sometimes easy to forget esp if you’re tired. And that’s when injuries can occur. So take a deep breath & focus! 👀 .
I know in the beginning with exercise it can be confronting to look at yourself but keep pushing for it as it really does help... nothing to do with vanity but all to do with eagerness to improve, look after yourself & stay well & healthy. 🙌💪
After a almost 2 months break from the gym. My back is telling me to get right back on it. Starting to feel so much pain in my back after been sitting so long in airplanes and it also started to disturb my sleep. So this morning I was keen to try the hotelgym after first night stay. So today I started with an easy back-session before we go explore the big park in Sao Paulo. So no leg-session today. Just another day walk in the park 😃😜😎 .