Although the call for summer body shaping is getting louder and louder, it is still not easy to find time to develop six-pack abs. Waking up early in the morning and sweating sounds bad, but most of us are either too tired to think about hitting the gym after get off work or have plans to hit a beer garden. So, what are you left with? Lunch break. It might not sound long enough to be worth it, but as personal trainer and fitness expert Patrick McAleenan shows here, swapping out a squat rack for a sandwich shop is enough to get you through a killer 1,000-calorie workout. Your body explodes.
Time Sensitive
Achieving a hardcore workout in a short amount of time is difficult, but not impossible. The secret, McAleenan says, is to push your body’s metabolic rate to its highest point. “You should cycle through these exercises for 30 seconds each with 15 seconds of rest in between. After completing all 5 circuits, repeat for a total of 4 circuits, adding 15 seconds of rest each time.” To really cut calories, work harder to perform bodyweight-centered exercises. “Push yourself with kettlebells and dumbbells, and aim for a heavier weight than you normally would.”
Goblet Squat
The high squat squat burns calories and improves core strength, making it an irresistible two-in-one move. “Hold the dumbbell vertically in front of your chest and hold one end of the dumbbell with each hand. Push your hips back and lower your body as low as possible, keeping your back straight. Pause, then push yourself back to the starting position.”
Explosive incline push-ups
One of the most intensive workouts in the book lives up to its name—this power push-up will sculpt your pecs into Adonis material. “Assume a push-up position with your hands on the bench. Bend your elbows and lower until your chest is only a few centimeters from the bench. From there, push back with enough force to lift your hands off the bench. Land down, and repeat.”
Kettlebell Swing
It’s one of the most extensive classes on the lunch menu and one of the most effective for working your posterior chain for better shape and posture. “Place the kettlebell on the floor in front of you. With your feet slightly wider than shoulder width, push your hips back and grab the handles with both hands. Swing the weight between your legs and push your hips forward to chest level. Place Swing it back between your legs, and repeat. ” Just make sure you’re in a safe, secluded space—one of the most important gym commandments is to maintain the safety (and chin) of other gym-goers.
Rolling Side Plank
While it may sound like something you would do in bed when you’re hungover, it’s actually a tough exercise that will pay dividends, toning your abs and shoulders and strengthening your core. “Lie on your left side with your legs straight and your body supported on your left elbow and forearm. Your body should be straight from ankle to head. From there, roll onto both elbows and hold for a count of one or two, then roll Go to your right elbow and repeat. Continue rolling back and forth. ” https://www.youtube.com/watch?v=hP6j8Y57gwk
inverted
In the spirit of saving time, this versatile compound exercise works your back, biceps, traps, and all the stabilizers in between in one fell swoop. “Secure a bar at waist height and slide under it. Grasp it with your shoulder-width overhand and hang your hands directly above your shoulders. Keeping your shoulder blades back, use your arms to pull your chest toward the bar. Pause , lower yourself to the starting position, and repeat. ” https://www.youtube.com/watch?v=XZV9IwluPjw —
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