Get in and out of the gym quicker than you can say ‘beach body’

ONLY got a little time to dedicate to working out? Don’t worry! But to make sure you’re making the most of your time, it’s important to keep the intensity high.

Kit you’ll need: Barbell, dumbells        

HOW TO DO IT:  Use the heaviest weights you can lift, while maintaining good form. Alternate the two

Getting your heart rate pumping an d muscles firing will ensure the after-burn effect really kicks in, so you’ll be torching fat for hours after your session, too.

Try this super-quick workout for a quick blitz but make sure you’re using the most challenging weights you can safely manage.

Try this super-quick workout for a quick

WEIGHTED SPLIT SQUAT

Get in and out of the gym quicker than you can say ‘beach body’

Areas trained: BOTTOM, THIGHS

Technique:

* Start in a lunge position, with both legs bent to 90 degrees, and a dumbbell in each hand.

* Push up and extend both legs, then lower back down again.

* Perform the allotted reps on both sides to complete.

HOT TIP~

Keep your torso upright and shoulders square throughout.

CLEAN AND PRESS

Get in and out of the gym quicker than you can say ‘beach body’

Areas trained: BOTTOM, LEGS, BACK, CORE, SHOULDERS, UPPER ARMS

Technique:

* Holding a barbell in front of your thighs, palms towards you, bend your legs to create momentum then row the barbell up toward your chin.

* Rotate your grip to drop your elbows under the barbell.

* Push the barbell up to the ceiling.

* Reverse the movement. That’s one rep.

HOT TIP

Keep a natural arch in your lower back throughout.


Lifestyle

Orlagh Kelly owns The Reading Room bookshop on Main Street in Carrick-on-Shannon in Co Leitrim.We sell books: The Reading Room - ‘Small bookshops, curated by people who care, make a difference’

As Stockton’s Wing release a retrospective album, Mike Hanrahan tells Donal O’Keeffe about getting back on the road, and his love of cookingStill a beautiful affair: Mike Hanrahan talks about getting back on the road with Stockton's Wing

An ongoing cull is resulting in a major reduction in the deer population in one of the country’s most visited natural attractions.Donal Hickey: Deer birth patterns evolving

A Courtmacsherry neighbour, Kathy Gannon tells me that when the tide is out, the vast acres of clean, grey mud of the bay reflect the sun in splendour in the clear, sharp air.Damien Enright: ‘How enchanting for humanity that we have birds’

More From The Irish Examiner