MH.CO.ZA/August 2019 111THE LUNCH-
HOUR LEGEND
IF LONG COMMUTES OR FAMILY DUTIES
HAVE CONFINED YOUR DAILY SESSION TO
A LESS-THAN-GENEROUS LUNCH BREAK,
FEAR NOT. OUR CHEATS WILL HAVE
YOU IN, OUT AND BACK AT YOUR DESK
WITHOUT A MINUTE WASTED.
If there’s no space for...
Barbell Back Squat
Sub in... 1. Kettlebell
Goblet SquatIf there’s no space for...
Bench Press
Sub in... 3. Pallof PressIf there’s no space for...
Barbell Deadlift
Sub in... 2. Single-Leg
Hip ThrustIf there’s no space for...
Bent-Over Row
Sub in... 4. Banded Pull-UpFront-loading with an
irregular-shaped weight
places more stress on your
abs. Pause at the bottom to
make it harder.Standing side-on to a cable
machine, press the handle out,
keeping your core tight. This
one is a serious abs-burner.Use a heavy weight plate- or whatever you have to
hand – and raise one leg at a
time to challenge your core.
Assisted machines steady
your body, taking your abs
out of the game, so wrap a
band around your glutes.1 / TIME IT RIGHT
Try Google’s “popular
times” feature: “Search
your gym [in Google Maps]
and you’ll find a graph of
its quietest hours,” says PT
Dave Thomas.5 / GO HANDS-FREE
Sub-par earphones will only
slow you down. Wireless JBL
Endurance Run (R799, takealot.
com) 'phones have secure hooks,
touch controls and magnets to
secure them when not in use.2 / HAVE A PLAN B
“Think in terms of
movement patterns –
squats, hip hinges, presses
and pulls – not single
exercises,” says Thomas.
When your first choice is
taken, sub in another (right).6 / LOSE THE
COOL-DOWN
“There’s no evidence that
it offsets DOMS,” says
Thomas. “A brisk walk back
to work will prevent blood
collecting in the lower
body and help channel it
back to the brain.”3 / KNOW YOUR
WEIGHTS
Keep notes – it shouldn’t be
trial and error every time.
“That said, if the 30kg set
is already in use, go lighter
and focus on slow-tempo
lifts with built-in pauses.”4 / CARRY ON
TRAINING
Stuck for ideas? “The
loaded carry is undervalued
and will boost grip strength
and core control.” Plus,
you can use anything for it:
sandbags, weight plates,
kettlebells...7 / PICK A
UTILITY PLAYER
Ensure a swift exit from the
showers. All-in-one shower
gels such as Lab Series Pro
LS (R475, takealot.com) will
cleanse your hair and body.
Workout completed.//YOUR SUPER SUBS
Tag in an unsung move
for equal progress.1234