Well we've made it back from a great relaxing week in Orlando and are settling back into our usual routine. Despite the fact that I was suffering from an ongoing cold, we did manage to fit in a couple more workouts which hopefully helped to offset the less healthy eating! On Thursday we moved to the Waldorf Astoria, which was closer to the Disney resorts. This hotel had a pretty good fitness room with your usual cardio equipment and weight machines. They also had a decent assortment of free weights.
We had to be creative with our workouts to work around others in the weight room and did a leg workout the first day. This consisted of two mini circuits with 3 exercises in each, times 3:
Circuit #1
1. Overhead dumbbell lunges
2. Bulgarian split squats
3. Dumbbell step ups (holding two weights at your side and stepping onto and off of a bench)
Circuit #2
1. Leg press
2. Straight leg dumbbell deadlifts
3. Bench jumps/jump squats
Bonus:
Calf raise drop sets
Working out in a public place made me appreciate our home gym where you can plan your workout and proceed through without having to wait for equipment. However, if you are working out in a public gym it is important to be respectful of others i.e. wipe off the equipment after your set, don't hog the weights/rack them for others to use between sets.
The next day we did two different style workouts. Alex did a "playtime" workout for his back and chest where he didn't keep close track of sets or reps, but did an unstructured and instinctive workout.
I decided to do a more structured workout and repeated the mini-circuit style we had also done the day before, this time focusing on my upper body:
Circuit #1
1. Lat pull down
2. Incline dumbbell press
3. Dumbbell bicep curls
Circuit #2
1. One-arm dumbbell rows
2. Bosu ball push-ups
3. Tricep rope push-downs (on a cable station)
We also had plenty of exercise walking around the Magic Kingdom and Epcot. Here are some pics of us waiting for the ferry to take us to the Magic Kingdom!
Yesterday we took a day to recuperate from our travels. Despite no formal workout we did incorporate some "active recovery" into our day by going for a walk outside. This practice helps to flush lactic acid out of the muscles and allow them to recover more quickly, thus helping prevent injury from over training. Other examples of active recovery can include gentle stretching/foam rolling and easy cycling.
Today I'm still not feeling too great, thus another rest day for me... hopefully things will turn around soon! Despite also not feeling at the top of his game, Alex is still working out today and doing it as I blog! Today I am motivating from the sidelines! He will post his workout later...
-Tannys
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