August 16, 2017

Fitness

The four-in-one combo to do with little time and equipment

I HOPE THIS article finds you well and you have enjoyed the summer to date.

Over the last few weeks perhaps you had some time away from the gym floor, went on holiday or found yourself attempting many of the outdoor training workouts I’ve outlined in previous articles.

As we approach the Autumn months, this is the time of the year when I generally see people start to refocus, aim to get back into a routine and try and ignite the fire again in order to hit new goals.

The summer is there to be enjoyed from sunny festival days, the odd extra trip to the beer garden or even a holiday away full of indulgence — I’m a big believer in having that balance when it comes to health, mindset and fitness.

Getting back into old ways can be a challenge and it can take some time and motivation to go again. The initial stages are always the most difficult with almost any new routine but once you have overcome that you will be back to where you left off in no time.

In this week’s piece I’ve included four workout clips that all turn into one challenging full body circuit. If you are stuck for time or only have access to a limited amount of equipment then these sessions are for you.

They can also act as a great finisher to your workouts where you get to introduce a little more intensity into your session.

All you need is a little bit of space and one piece of equipment. Let’s go!

Dumbbells

You can get a lot out of one set of dumbbells. A good circuit like below can work the full body really well.

This circuit will give you a workout starting off by working on the upper body with some push, press and pull movements, while adding in some power and intensity into the short circuit.

 

Suspension trainer/TRX

Most gyms will be fitted with suspension trainers nowadays and they are also a perfect fitness tool to throw into the gym bag if you are on the road a lot. You simply hook the TRX up to any door frame, tree, or railing and you’re good to go.

It’s a great piece of equipment that can be used for all fitness levels and can train any body part. Squats, pistols, rows, presses, planks and holds — you name it.

This four-in-one combo will work the whole body focusing on posterior chain work, some push and pull movements along with a power based exercise. It is the ideal circuit if you have limited time and space.

 

Kettlebell

If you are regular reader of my Tuesday column on The42 then I am sure you know by now that I am a big fan of the kettlebell.

It features in most of my programmes and is a piece of equipment I generally bring with me when I am on the road travelling.

This four-in-one combo will strengthen your legs and arms, while increasing your heart rate a little with the added Russian swings.

 

Medicine ball

Medicine balls don’t get used as much in gyms as they should because most people don’t know which exercises to do with them.

The short workout in the clip below will test your core stability, lower and upper body strength and overall power.

 

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.