Lunch Hour Workouts

For information purposes only. Exercise at your own risk


Always consult a doctor before undertaking a new exercise routine. If performed incorrectly these exercises could result in injury or death.

Always Warm up and cool down with low - mod intensity cardio for 10 mins.

Some programmes originally designed for my friend 'Sutty' to do on his lunch break in work.

General Fitness

Day 1
Rower - 1000m (within 4 mins)

Shoulder Press 2 sets of 8 - 12 reps

Lat Pull Down 2 sets of 8 - 12 reps

Leg Press 2 sets of 15 reps

Leg Extension 1 set of 20 reps

Leg Curl 1 set of 20 reps

Cross Trainer - Manual Mode - 10 mins

Stretch


Day 2

Rower 1000m within 4 mins 2 mins active recovery (row slowly for 2 mins)

Rower 1000m within 4 mins 2 mins active recovery

Rower 1000m within 4.5 mins 1 min active recovery before u get up cos u'll be very tired!

Cross Trainer - interval or random mode - 10 mins

Ab crunches 2 sets of 25 reps

Knee Raises 2 sets of 25 reps

Dorsal raises 1 set of 12

side bends or lateral crunch on stability ball - 1 set of 15 on each side

Bike - 5 mins

Stretch


Day 3

Bike 5 mins

Treadmill - 1500m

chest press- 2 sets of 8-12 reps

one arm row - 2 sets of 8 - 12 reps

bicep curl - 2 sets of 10 - 15 reps

Crunches on ball or machine 2 sets of 25 reps

Knee Raises - 2 sets of 25 reps

Russian Twist - 1 set of 30 reps

Treadmill - 1500m

Stretch


Day 4 same as day 2


Day 5 - rest