You have client drinks after work, and were knackered this morning, so you need to fit in your exercise over your lunch break. If this is the case, you need a time efficient workout that is going to do the job in 20-30 minutes max so you have time to shower and return to your desk. Also - you might not have time to go to the gym 5 times a week so you need to hit multiple muscle groups in a single workout.

Oh no, the gym is really busy! Well grab 2 lightish dumbells and a bit of floor space and give this a go!

Upper Body - Hitting the Chest, Shoulders, Back, Arms & Abs!

Tri-Set 1. Perform the 3 exercises back to back for 3 rounds, resting 2 minutes between rounds.

A. Dumbell Bent Over Row x 10-12 (Back, Biceps and Rear Shoulders)

B. Push Ups x 20 / or failure (Chest, Shoulders and Triceps)

C. Dumbell Floor Press x 10-12 (Chest, Shoulders and Triceps)

Tri-Set 2. Perform these 3 exercises back to back for 3 rounds, resting 2 minutes between rounds.

A. Dumbell Curl & Press x 10-12 (Biceps, Shoulders)

B. Dumbell Upright Row x 10-12 (Shoulders, Traps and Biceps)

C. Dumbell Russian Twists x 20 (Core)

If you don't know any of these exercises, click the hyperlink on the exercise name and it with bring up a demo vid straight away.

Hope you enjoy!

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