IN A SPIT & SAWDUST GYM
There might only be the most basic gym near your nan’s but don’t let that stop a good workout
BARBELL HIP BRIDGE
Do: 20 reps
Targets: Glutes
(a) Sit on the floor with a bench behind you and a weighted barbell over your legs. Roll the bar so it’s directly over your hips and lean back so your shoulder blades rest on the bench.
(b) Drive through your feet, pushing up your hips (shoulders and feet supporting you). Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower.
KNEELING SHOULDER PRESS
Do: 10 reps on each side
Targets: Shoulders, triceps (a) Kneel on your left knee, holding a dumbbell in each hand in front of your shoulders, palms facing each other. Tuck your pelvis under and keep your core tight.
(b) Push the dumbbells overhead, turning the wrists so the palms face forwards. Then reverse to the starting position.
LOADED DEADBUG
Do: 10 per leg
Targets: Abs
(a) Holding a 6kg dumbbell, lie on your back with your arms skywards and legs raised and bent at 90°.
(b) Slowly lower your arms behind you as you extend your left leg out in front on the exhale, then gently return to the starting position and repeat, this time extending the right leg. Lower the weight if your back arches off the floor.
GOBLET SQUAT
Do: 20 reps
Targets: Hip flexors, quads, lats, calves, glutes, hamstrings
(a) Stand with your feet hip-width apart and hold your dumbbells together in front of your chest, elbows down.
(b) Push your hips back and bend your knees to lower into a squat, elbows brushing the insides of your knees. Hold for 3 secs then push yourself back up. That’s one rep.
FORWARD AND BACKWARD LUNGE
Do: 10 reps per leg
Targets: Glutes, quads, hamstrings
(a) Stand holding a dumbbell in each hand, then step forwards into a lunge on your left leg. Hold for 3 secs, then push off your left leg to return to the starting position.
(b) Repeat but step behind into a backwards lunge. That’s one rep.
FLOOR DUMBBELL PRESS INTO FLY
Do: 10 reps
Targets: Chest, triceps, shoulders
(a) Lie on your back with your arms skywards, palms facing forwards with a dumbbell in each hand. Bend your elbows to the fkoor, then press back up.
(b) Turn the dumbbells so your palms are facing each other, then lower the weights out wide without touching the floor. Reverse to finish the rep.
RENEGADE ROW
Do: 10 reps
Targets: Abs, shoulders (a) With a dumbbell in each hand, start in a plank position, keeping your pelvis as stable as possible. Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats. End with your fist by your hip, then lower the dumbbell back to the floor.
(b) Repeat on the other side, then do a press-up.
PYRAMID SPRINT FINISH WARM-UP:
Do a 5-min zero-incline jog SPRINTS: Set the incline to 4-7% between 7-12km/h. Sprint on the hill, then jump on to the sides so you’re standing still during the rest period. 10 secs on, 20 secs’ rest 20 secs on, 20 secs’ rest 30 secs on, 20 secs’ rest Increase the pace by 1-2km/h and repeat. 10 secs on, 20 secs’ rest 20 secs on, 20 secs’ rest 30 secs on, 20 secs’ rest
Up the pace by another 1-2km/h and repeat.
10 secs on, 20 secs’ rest 20 secs on, 20 secs’ rest 30 secs on, 20 secs’ rest
COOL DOWN: Do a 3-min jog to allow your heart rate return to normal. Aaaaaand… rest. SINGLE-LEG ROMANIAN DEADLIFT Do: 10 reps per leg
Targets: Core, hamstrings (a) Holding a dumbbell in your right hand, balance on your left leg, keeping the knee slightly bent and your back straight.
(b) Hinge forwards at the hips, swinging your right leg up and back, keeping the right arm straight so the dumbbell is directly in front of the left leg. Hold for 3 secs then return to the starting position.