● Game Changers Fitness
The perfect lunch-
hour workout
Smash this smart routine in under 60 minutes and live
the rest of your day as a hero.If you really want your results
from the gym to spill over into
the boardroom, you may be
better off exercising before
work: ”You’d be activating your muscles
and the systems that get your body to fight
depression,” says Keith Barr, head of the UC
Davis Functional Molecular Biology Lab in
the US. But if the early morning is out of the
question, the next best thing is hitting the
gym when your colleagues are ordering
steaks. With this rigorous routine, you’ll
have ample time to shower, change and
get back to your desk within an hour.I
32 MEN’S FITNESS SEPTEMBER 2019WARM-UP
STAR JUMPS
30 seconds
PUSH-UP
10 reps
HIP BRIDGE
(Lie on your back on the
floor, bend your knees
and drive through your
heels to bridge up with
your hips.) 10 repsRepeat the series for
five minutes.1A LEG PRESS
Get into a leg press
machine and place your
feet on the footplate
shoulder-width apart
with toes turned out
30 degrees. Lower your
legs until your knees
are bent 90 degrees
and then press back up.1B DUMBBELL ROW
Hold a dumbbell in your
right hand and rest your
left knee and hand on
a bench. Retract your
right shoulder blade
and row the weight to
your right hip pocket.2A DUMBBELL
BENCH PRESS
Lie back on a bench
with a dumbbell in each
hand at shoulder level.
Press the weights over
your chest.2B STEP-UP
Hold dumbbells and
place one foot on a
bench or box so your
thigh is parallel with
the floor. Step up
onto the box, pushing
through your heel,
but let the trailing
leg hang off the box.3A SEATED
OVERHEAD PRESS
Hold dumbbells at
shoulder level and brace
your core. Press the
weights overhead.3B BODYSAW
Place your feet on
sliders (or a towel if
on a waxed wooden
floor). Get into a plank
position with your
body in a straight
line and abs braced.
Push your forearms
into the floor to slide
backward, then draw
yourself forward again.DIRECTIONS
For each exercise, choose a load that allows
you 10–15 reps. Set a timer for eight minutes.
Alternate sets of “A” and “B” exercises,
resting minimally between sets until time is
up. On each set, perform two fewer reps than
you’re capable of (leave a couple in the tank).Dunmbell row
Pull the weight up to
the outside of your hip
and lower it until you
feel a stretch in your lat.