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