womens blog

One-Kit Workouts For When The Gym’s Stupid Busy

Friday, September 14, 2018 - 16:31

Warm-up

Equipment Resistance band

Exercises  Front raise, pull-apart, dislocate

This can be done at the start of any training session. Start with the front raise: feet on the band, pulling the band up to shoulder height with your palms pointing down. Do ten reps. Next, take your feet off the band and do ten pull-aparts, holding the tension at the end of the movement. Finish with five band dislocates, bringing the band overhead and down behind your back.

All-Over Arms

Equipment Cable Machine

Exercises  Face pull, extend, pull-down

Use the double rope attachment for this one. Start with a face pull to keep your shoulders healthy, keeping your elbows high and bringing the ropes to either side of your face. Move straight into a rope triceps extension: arms by your sides, bending your elbows to move the weight. Then do a straight-arm pull-down, leaning forwards slightly to increase the emphasis on your lats.

Core

Equipment Gym ball

Exercises Pike, tuck, press-up

This one’s a three-way core hit: start with your feet on the ball and hands on the ground. First, do the pike for eight reps – legs straight, bringing the ball...


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