The Esquire body MOT - lunchtime workout

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There are many things that put people off going to the gym - the sweating, the Euro house, the proliferation of dead-eyed men in singlets - but perhaps the biggest obstacle to building a regular workout into your routine is time.

By the time you've got to the gym, changed, warmed up, worked out, stretched, showered, changed, warmed your hair straighteners (it happens), it's likely you've been out of the office so long there may not even be a job to go back to. It needn't be that way. "It's easy to waste a lot of time in the gym," says fitness coach Pete Fraser (www.petefraser.com). "My clients all have busy diaries so I tailor all my sessions to provide a hard, effective workout and still be back at your desk inside an hour."

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Here's how:

1 Keep the intensity high
Start with high-intensity intervals on the bike or running machine and think about building your resistance workout around a circuit or alternate upper and lower body exercises to minimise the time between sets.

2 No messing around
Don't spend 10 minutes warming up, dawdle too long between sets or or wait until you've finished watching Doctors. A 3 minute warm up on the machine will do, and a simple all-body stretch routine can be done in less than 5 minutes.

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3 Be flexible
If the machine you want to go on is being used, try a similar move with free weights or even a body weight move on the mats.

4 Mix it up
If you're pushed for time but can still go regularly, think about alternating cardio days with days when you focus on weights. This gives your body time to recover while still allowing you to train - and less time at the gym.

5 Eat right
Think about a light snack of fruit and nuts in the hour before the workout, saving your lunch until you're back at your desk.

 

The lunchtime workout:

Running machine
6mph at gradient 2 for 2 minutes
6.2mph at gradient 3 for 2 minutes
6.4mph at gradient 1 for 2 minutes

Repeat above

Stepper or bike
Medium resistance, 6 minutes

Resistance
Dynamic lunges,
20 on each leg

Flat barbell bench press
2 x 10 (10kg/20kg)

Seated leg press
2 x 12

Press-ups
2 x 20

Seated dbell shoulder press
2 x 10 (6kg/8kg)

Lat. pulldown:
wide grip, upper chest 2 x 10 (40kg/50kg)
close grip, lower chest 2 x 10 (40kg/50kg)

Triceps dip - from a bench, straight leg 2x12

Forward lying, lower back raise 10

Core
Lying/ bent knee crunch,  2 x 25
Head to knees crunch, 2 x 10
Forward plank hold, 60 seconds