women

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

Description: 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

Description: Leg curl

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

Description: 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

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