Each exercise is two minutes, so one round is 8 minutes. Repeat twice more for a total of 24 minutes of strength training. You’ll need weights: two 7.5-12.5kg dumbbells.
You want to train muscle memory, so intensity while maintaining form is the key here. It’ll be tough, so each time you start hitting the wall channel the words of the legendary Steve Prefontaine: “To give anything less than your best is to sacrifice the gift.”
Kneeling Shoulder Press
Kneel with your weights in each hand, your arms at 90 degree angles and your palms facing forward. Exhale as you press weights overhead, keeping your back straight. Inhale as you return to start.
ONE MINUTE both arms at same time
ONE MINUTE alternate one arm at a time
Tricep Crushers
Lie on a bench or the floor with weights in each hand, extended to the ceiling, your palms facing into each other. Position the weights above your face, then lower to your ears by bending at the elbow only. Exhale as you return the weights to the ceiling, finishing with the weights over your face.
ONE MINUTE both arms at same time
ONE MINUTE alternate one arm at a time
V-SIT Hammer Curls
Sit on a bench/stool/coffee table with weights in each hand, your hands by your sides and your palms facing into your legs. Lean back and lift feet off the floor, until you balance on your tail bone. Exhale and curl weights towards shoulders. Inhale as you return to start.
ONE MINUTE both arms at same time
ONE MINUTE alternate one arm at a time
Tricep Dips
Sit on a bench or chair and place hands on the edge with fingers pointing forwards, your legs extended straight in front. Slide your butt off the chair and lower towards the floor, keeping lower back as close to the chair as possible. If too hard, bend knees by moving feet closer to chair – not by moving back away from the chair.
ONE MINUTE both arms at same time
ONE MINUTE alternate one arm at a time
Sandy Macaskill is an instructor and co-owner of Barry’s Bootcamp in the UK
