Tag: Downward Dog

Beloved Fitness Center

On Saturday night we drove down to an airport hotel and flew out to Cancun on Sunday morning. This afternoon we went to the resort’s (Beloved Playa Mujeres) fitness center to get in some much needed movement and a little sweat.

Warm-up

2 Sets

  • 20 alt Dead Bugs (2# DBs)
  • 20 Stability Ball Rotations

2 Sets

  • 10/10 Knee-up, Foot Lifts
  • 10 alt Hip Rotations Facing Forward
  • 5 Plank to Downward Dog
  • Plank

Strength & Cardio

They actually have a decked out fitness center, so we used some machines we never get to use.

3 Sets

  • 12 Seated Cable Rows (35 kg, V-handle)
  • 12 Leg Press (70 kg)
  • 12 Cable Fly (10-7.5-7.5 kg)
  • Row

3 Sets

  • 12 Seated Dumbbell Shoulder Press (25# DBs)
  • 12 Rope Cable Curls (12.5 kg)
  • 12 Tricep Pushdowns (22.5 kg)
  • Row

3 Sets

  • 12/12 Hip Abductions (25 kg)
  • 12 Ab Crunches (25 kg)

It was good to sweat out all of the alcohol from yesterday.

Three Days

My glutes were feeling the leg workout a bit yesterday. I walked 18 holes.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Conditioning

3 Sets

  • BikeErg (4,883m)
  • 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
  • 15 Perfect Push-ups
  • 20 Seated Piked Foot Claps

3 Sets

  • Row (2,048m)
  • 20 alt Dumbbell Thrusters (15/10#)
  • 16 Combo Laterals (front + side, 8/5#)
  • 20 Plank Jacks

In the first set B went outside to move a trash can, so didn’t get a lot of rowing done.

3 Sets

  • BikeErg (5,207m)
  • 8/8 Slider Hamstring Curls (one leg raised)
  • 10 Inverted Bar Rows
  • 16 Plank to Downward Dog

I did my thrusters sitting down to the bench, to protect my back. It was really humid today, so a lot of sweating! We finished in 38:11. Then we did a quick five minutes or so of hip mobility.

On to the three day weekend!