|Swissball for circuit moves|
Nat had 40 minutes this morning due to limited creche hours for her little one and I had the same - dental appointment (ugh.)
So we started with the sweat-inducing circuit for 20 minutes and finished with 20 minutes on the summit (climbing) machine. Here's how you can do it:
- Make a plan - spending time thinking about what on earth to do is WASTING time!
- Try to keep your circuit to a small area so that you don't waste time looking for equipment and waiting for others to finish
- Base all your moves around limited equipment, like a fitball, a bench or a medicine ball
- Allow for some flexibility in the circuit moves - if the step or the weights you planned for aren't available, have some alternatives in mind!
- Use the "clock" function on your phone as a timer - this way you can just keep going without needing to check the clock or counting down the minutes
- Instead of doing lots of repetitions with smaller weights, go heavier and do less repetitions
- On machines, push the level up and do moderate/high intensity intervals rather than going at a moderate pace for ages (you do NOT need to spend an hour reading Women's Weekly on a bike)
- Make up a 40 minute playlist of intense music to drive you through your workout and when the music stops, game over
- OR work out with a friend who's up for the challenge and notice how 40 minutes flies by when you're sharing the struggle
Using a bench, do reverse curls - then get up and do step ups on the same bench, turn around and do tricep presses off the bench and then repeat until your timer goes off.
TIP: Working the upper body followed immediately by lower body maximises calories burned by forcing blood to rush from muscles in the upper body to lower and vice versa!