15 Minute fitness fix

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.

http://www.dafydd-james.com

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