5 quick and effective workouts

Over the last 10 years working within the fitness industry I generally come across the same 3/4 obstacles people have when getting after their goal.I have already mentioned before that whatever path you do choose firstly that it should be an avenue that you might actually enjoy.Your fitness doesn’t always have to be related to joining a gym.Every January I would see a lot of people join and come April they were nowhere to be seen.There are many reasons for this but one of the main reasons is because it perhaps turned into a chore and not an enjoyable part of your day.The options really are endless now from many outdoor activities like running clubs,tri clubs,hiking and sports teams right down to different indoor training styles such as training from home,large group training classes,personal and semi private personal training,yoga,pilates and so on.

A lot of the time people have been turned away from the gym floor and perhaps that is because of it being too busy,they really didn’t know what to do or ended up just getting bored of doing the exact same routine and perhaps not getting the results they wanted to achieve with their fitness.Most gym floors at peak times can be quite busy.Space and equipment can be limited and you might not have the time to be hanging around to get the work done.Most people only have 40-60 minutes to get a workout in.

I have compiled 5 workouts here for you that will work the full body and the best thing about it is all you need is 1 piece of equipment for each circuit.All you need is a bit of space,your workout equipment along with the plan I have put in place in each video.Each circuit will work lower body,upper body along with strengthening your core. I am a big fan of trying to get the best exercises into your session if you only have a limited amount of time to train each week.The pieces of equipment are really very basic from a kettlebell,set of dumbbells,a suspension trainer,resistance band and then just your own body weight.

FullSizeRender (49)

Workout 1 Kettlebell

The kettlebell is an excellent exercise tool. The bell itself is something I recommend for everybody to have about the house.It’s perfect for a home workout and is very versatile and quite easy to bring on the road as you can perform so many movements with it.

4-6 rounds

Goblet squats x 12

KB single arm row 8-10 each arm

Reverse alt lunge x 8/8 each leg

Russian swing x 15

KB side bend x 10/10 each side

Workout 2 Suspension trainer

A super tool that most gyms will have now on the gym floor.Its also a very easy piece of equipment for the house or even in the suitcase if you find yourself on the road quite a lot.The TRX is a good brand but there are pleny of other affordable suspension trainers out there.You simply hook the straps up to any door frame, tree, or railing and you’re good to go.It’s a great piece of equipment that can be used for all fitness levels and can train any body part. Squats, pistols, rows, presses, planks and holds — you name it.

4-6 rounds

Alt pistol squats x 8/8 each leg

Ring rows x 10 reps

Suspended atomic push up x 10 reps

Suspended high/low plank x 5 seconds each position x 1 min

Workout 3 Resistance band

I have talked about these before and are perhaps one of my favorite tools to have as a trainer.In most sessions with my clients these come out.They are great for warm ups,mobility drills right down to bringing them into workouts.They come in varying degrees of tension (resistance) and really are quite an inexpensive tool to have available that most gyms will have on the gym floor.

4-6 rounds

Banded overhead squat x 10 reps

Banded seated row x 12 reps

Band resisted push ups x 6-8 reps

Banded pull aparts  x 15 reps

X-band walks x 10/10 each side

Banded pall-of rotation x 5,press x 5 ,hold x 5 seconds each side

Workout 4 Dumbbells

You really can get a lot out of 1 set of dumbbells.Most people are unaware of how 1 set can really work well in a circuit and can work the full body.The workout below from my instagram feed will give you a workout starting off strengthening your posterior chain,your upper body with some push and pull movements along with finishing off with some good solid core work.

4-6 rounds

Single leg deadlift x 10 each leg

Renegade row push/pull x 8 full reps

Jumping alt split squat x 16 reps

Anchored sit ups x 15 reps

Workout 5 Bodyweight

You really have no excuse for this one.You really dont need any equipment and all you need is a little bit of space.I have put together a basic structure here that again is working the full body.

4-6 rounds

Lunge variation x 3 full cycles (each cycle = 6 lunges)

3 x Push up + Downward/upward dog combo x 3 cycles

5 x body row + 5 x hollow rocks x 2 full cycles

I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s