The Any-Gym Session
45 minutes. For when you're visiting another gym, or ours is busy and all you've got is a corner and a pair of dumbbells.
You need
- A pair of dumbbells or kettlebells
- A bench
Warm up
7 minutes
-
Easy bike, rower or brisk walk
3 minutes
-
Light goblet squats
10
-
Push-ups
10
-
Light reverse flys
10
Strength
Rest 90 seconds between sets
-
A. Goblet squat
4 sets of 6 to 8
Heaviest dumbbell you can hold at your chest with good form.
-
B. Dumbbell Romanian deadlift
3 sets of 8 to 10
Hips back, weights close to your legs, flat back.
Push and pull
Alternate the pair, 60 seconds rest after each round
-
C1. Dumbbell bench press
3 sets of 8 to 10
Easier: Push-ups
-
C2. One-arm dumbbell row
3 sets of 10 each side
One hand and knee on the bench, pull the elbow to your hip.
Carry
4 rounds, 60 seconds rest
-
D. Farmer's carry
30 metres
Heavy weights at your sides, tall posture, short quick steps.
Optional finisher
5 minutes
-
Bike or rower
30 seconds hard, 30 seconds easy, 5 times
Cool down
3 minutes
-
Calf stretch against a wall or bench
30 seconds each side
-
Kneeling hip flexor stretch
30 seconds each side
-
Slow breathing: in for 4, out for 6
1 minute