Get fitter faster with a nifty
workout designed for rush hour
We all love a really satisfying gym workout
that endorphin-fuelled feeling when you’ve sweated bucket loads, worked to your
maximum limit and can feel justifiably smug. Equally, there’s nothing more
annoying and de-motivating than an unproductive session.
We’re all been there: you head to the gym
at lunch time or after work and spend your time toe-tapping as you wait for the
machines to free up. During peak times you can spend up to 15 minutes waiting
for the equipment you need, which doesn’t do much for focus or your muffin-top
melting power. But there is a way to avoid rush-hour ruin.
Luckily for you, we’re developed a clever
way to make sure your workout is super productive even when queues for the
cross-trainer are beyond belief! Our downtime workout is aimed at targeting
your trouble spots and killing time. Waiting for the leg press machine? Do a
set of squats in the meantime. Queuing up for the Pec Fly? Use a stability ball
instead! Whatever your problem, we’ve got it covered.
Kit you’ll need
·
2 x 3-6kg dumbbells
·
2 x 3-6kg ankle weights
·
3-5kg medicine ball
·
Stability ball
Work your legs
Side lunge
Areas trained
Thighs, bottom
Technique
·
Stand with your feet together holding a pair of
dumbbells by your sides.
·
Take a large step to your left, bending over
your left knee and keeping your right leg straight.
·
Push though your left foot, straightening your
leg. Repeat on your right leg and keep alternating.
Beginner: 2 x 10 reps
Intermediate: 3 x 14-16 reps
Advanced: 4 x 20 reps
Leg curl
Areas trained
Rear thighs, bottom, stomach
Technique
·
Lie on your back with your feet and lower legs
resting on a stability ball.
·
In one fluid motion. Lift your hips off the
floor so that your body forms a straight line, and bend your legs to roll the
ball toward your bottom.
·
Lower yourself to the floor and repeat.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 10 reps
Sculpt your arms
Tricep extension
Areas trained
Rear upper arms
Technique
·
Lie on your back holding a dumbbell in each
hand. Raise the weights above your head (with your arms straight), palms facing
each other.
·
Bend your arms to 90 degrees bringing the
weights toward your head. Return to the start position and repeat.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 10 reps
