Below is a 15 minute work out that you can do in your lunch time and :-
Lose Fat
Build Cardio
Athletic development
New moves
Warm Up
Alway make sure you are thoroughly warm prior to any exercise
5 minutes bike
Dynamic mobility movements
1. Hamstring swings 10 each leg
2. Dynamic Squats 10 x 2 sets
3. Hip rotations
4. 10 lunges each leg
5. 10 press ups x 2 sets
6. 10 Calf pumps each leg
7. 10 Shoulder rotations.
Stretch anything that requires extra stretching like lower back.
Hydrate
http://www.bupa.co.uk/health-information/directory/h/hydration
Taking on water is the most important part of any work out
Continuous Circuit
10 med Ball slams
15 Romanian Deadlifts Barbell
10 Renegade rows (10 each arm/side ) *
10 Squat Curl and Press (dumbbells)
10 Goblet Squat
10 pull ups on bar (assisted if need be)
Rest 1 min and repeat 3 circuits.
Weight of your own choice that does not compromise form.
Renegade row: press up position with two dumbbells do a press up then do a single arm row with dumbbells. Both arms makes one rep
Warm down and stretch.
Hydrate and take a protein supplement to aid recovery
I hope you enjoy the burn! For further training and nutrition plans contact me.
