Gym Lunchtime Workout

40 minute Fitness First Workout

Warm Up for ten minutes on X-trainer or treadmill on a moderate level.
Barbell Squat/Split Squat Superset

Barbell Squat

Use a heavy barbell or dumbbells. Perform eight regular squats (about two counts up and down) followed by eight slow pulsing squats only coming halfway up.

Split Squat

Elevate the back foot and hold heavy weights. Lunge (keeping front knee behind the toe) for eight, then do eight slow pulsing lunges. Switch sides.
Step Up/Deadlift Superset

Step Up

Holding weights, do 16 slow and controlled step ups with the right leg, pushing into the heel. Repeat on the left side.

Deadlift

In a wide stance, place heavy weights on the floor between the feet. Squat down (knees behind toes and abs in) and pick up the weights as you stand up. Squat back down, put the weights down and stand up. Repeat for 16 reps.
Ten minutes moderate cardio on treadmill, the X-trainer or maybe switch to the bike.
Push Up/Chest Fly Superset.

Push Up

On a ball or the floor, do eight regular push ups followed by eight slow pushups - four counts down and four counts up.

Chest Fly

On a ball or bench, hold weights and do 12 slow flies. Repeat for 12 reps.
Incline Bicep Curl/Barbell Curl

Incline Bicep Curl

In an incline position on a ball or bench, do eight bicep curls followed by four curls starting at the bottom and coming halfway up and then four curls starting at the top and coming halfway down.

Barbell Curl

With a medium barbell, do eight bicep curls followed by four curls starting at the bottom and coming halfway up and then four curls starting at the top and coming halfway down.
Five minutes moderate cardio on treadmill/X trainer/bike.

Bent Over Row/One Arm Row Superset

Bent Over Row

Hold a heavy barbell and tip forward. Pull the weight in towards the belly button squeezing the back for eight reps. Then do eight slow reps - four counts up, four counts down.

One Arm Row

Hold a heavy weight and do four dumbbell rows with the right arm followed by two slow rows (four counts up, four counts down). Repeat that series, (four regular, two slow) three times and switch sides.
Five minutes moderate cardio on Treadmill/X Trainer/Bike.

Now enjoy that great feeling of having completed a good lunchtime workout and don't forget to enter our competition to win a year's gym membership at Fitness First.

Monster.co.uk is bringing back the lunch hour

Join the Bring Back Britain’s Lunch hour movement, promoting methods towards a healthy work lunch. We look at the positive psychological, motivational and performance related effects of taking a break from work. With everything from lunch recipes to brain training, you can be sure to benefit from joining in.