Posted on November 14, 2018 by Alex Parry
Alright, here’s a super quick workout lunchtime chest & triceps workout, that you can get finished in under 30 minutes, leaving you plenty of time to shower and get back to work before the boss notices!
Warm up: 3 minutes on a cross trainer or rower, 20 shoulder circles, 20 elbow circles. (5 minutes)
If you want to keep your chest and shoulders injury free then you need to make sure you’re warming up properly before each workout. The simplest way to do this is to raise your heart rate for a few minutes then rotate the joints you’re about to use, which gets some fluid flowing and gets them ready for the workout to come.
Exercise Combo 1: Chest Press Superset with Tempo Press Ups (12 minutes)
4 supersets of 8 reps chest press + 10 reps tempo press ups. The idea is that you jump straight from the chest press into the press ups for an amazing ‘pump’ (or metabolite build-up if you want the sciency term). You then rest 90 seconds between sets. To make the press ups harder you’ll be using a 2:1 tempo, which means you’ll lower yourself slowly for 2 seconds on each repetition.
Exercise Combo 2: Dips Superset with Dumbbell Flyes (12 minutes)
4 supersets of 10 dips + 15 dumbbell flyes. The dips are great for building all over chest, tricep and shoulder strength, whilst the dumbbell flyes are the perfect finisher to get another great pump. On the flyes go for a light weight and really try to focus on the stretch in each rep. With the dips, aim to get down to a 90 degree bend in your elbows, if needed you can use a resistance band to provide a little assistance.
Stretch – Take at least 60 seconds to stretch your chest in a few different positions. (5 Minutes)
It can also be handy to stretch your lats and upper back. Personally I love finishing a session by hanging off a bar, which can be a great way to keep your shoulders healthy.
And that’s that, workout done in 29 minutes. Boom! Don’t let a lack of time stop you from getting a great training session in! Here’s another great quick workout from our own “kettlebell Kate”.