Training for the Traveler: Manila

The hardest place for me to gain traction has been Manila.  The gym is a glorified hotel gym. It is very clean and has a number of cardio machines.  Unfortunately it lacks some other key pieces – most notably a squat rack and barbells.


I decided to primarily use dumbbells and focus on unilateral movements, since they are underrepresented in my typical training.

My go-to session looks like this – 

Warm-up with 5 sets of 10 of Goblet Squats, RDLs, Pushups, and Batwing Rows. Performed in a circuit fashion at a comfortable pace.

Workout –

Single Arm Dumbbell Snatch – 5 to 8 reps for 5 sets. (5 reps w/ left arm, rest 1 minute, 5 reps w/ right arm, rest 1 minute, repeat).

Single Arm Dumbbell Clean and Press – performed in the same style as the Snatch.

Kroc Row – 3 sets of 15 to 25.

A very solid session hitting some under trained skills –  that only requires a few dumbbells and a little bit of space in the gym. 

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