At the Dreams

Traveled to Cancun yesterday for a work trip. Made it to the resort’s gym before dinner today.

Warm-up

  • 5:00 Spin Bike
  • 2 Sets
    • 10 Reverse Pattern on Ball (5s)
    • 10 Wall Slides
    • 20 alt Seated Hip Openers
    • 20/20s Supine Leg over Stretch

Upper

15-12-9

  • Lat Pulldowns (Setting #12, whatever that means)
  • DB Curls (25#)

I bit off more than I could choose with the weight choices, so that’s why the descending rep scheme.

Legs

4 Sets

  • 10/10 Single Leg Step-up with Knee Drive (18”)
  • 20 DB Reverse Lunges (30# DBs)

Nasty!

Midline

3 Sets

  • 15 OH Crunch (35#)
  • 20 Slow Bicycles
  • 15 Leg Lifts
  • 30 Oblique Heel Touches

Really felt the burn.

Cool Down

  • 3:00 Walk
  • 3:00/3:00 Sideways Walk
  • 3:00 Backwards Walk

F45 – Dubai Marina

I got an hour long deep tissue massage last night and boy did I need it. My shoulders are all knotted up and my calves hurt so good when she worked on them. I really need to find a masseuse back home again. Up at 4:40 again this morning, but I was in bed by 10:30.

I noticed there was an F45 gym right around the corner from the apartment, so I figured I’d check it out, especially since they give one free class. I went to the 8am class.

They did a quick demo of the movements (though they are all on TVs) and then a very short warm-up that was maybe three minutes long.

Today is one of their cardio days and the workout was titled “Empire.”

Empire will have you sweating it out in a team training style, combo-set cardio workout.

  • Empire consists of six combo stations and can accommodate 36 members.
  • This workout follows a racetrack-style movement system. Members move in numerical order through all six combo stations. For example, stations 1a & 1b move to station 2a & 2b, stations 2a & 2b move to station 3a & 3b, stations 3a & 3b move to station 4a & 4b. Members complete one combo set at each station and three laps through the room.
  • The timing is 45 seconds of work and 15 seconds of rest. There is a 50-second hydration break after each completed lap.

In was essentially a FGB workout with 12 stations. Work for 45 seconds and you have 15 seconds for transition. After each cycle through the room, you get a longer 50 second rest.

  • 1A: Row
  • 1B: Holding a slam ball (15kg) do 4 side skaters, slam it, and do a burpee on it
  • 2A: Box Jumps (12″)
  • 2B: Inch worm + 10 Mountain Climbers
  • 3A: Holding a sledge hammer upright in front of you do 4 twists, raise it overhead, and do 2 reverse lunges.
  • 3B: Skipping in place clap hands under the leg that is up
  • 4A: Standing spin bike
  • 4B: Step-up with explosive knee raise (24″)
  • 5A: Holding on to the front of a bench, hop your legs over back and forth.
  • 5B: In a squat keep alternating reverse lunges
  • 6A: Plank hold + feet spread on sliders
  • 6B: Jingle Jangles

I would say it did the trick as a cardio day. I noticed right away that all of the rowers were set to a 10 and the demo video guy didn’t even know how to row!

 

Checking out of the Airbnb today and transferring to the hotel for the work part of the trip. I was able to hit the fitness center in the hotel and do my back rehab work.