Fit Tips: Get a boost in strength, conditioning and fitness –without the price tag

This workout straight from the experts promises a boost in strength, conditioning and fitness –without the price tag. 

Personal training isn’t within reach for everyone, whether that’s down to time constraints that make it difficult to commit to set session times or a tight budget that doesn’t allow for splashing the cash past a gym membership.

But luckily, you can still reach your fitness goals with the help of the experts at Storm Fitness (storm-fitness.com), a coach-led online training service that is available on smartphones.

Jack Curtis, a trainer at Storm Fitness, has devised a super simple workout for readers that promotes fat burn and strength.

“The full-body workout hits big compound movements, building strength as well as improving fitness, and is typical of our Storm Fitness training,’ he says.

‘It’s especially time-efficient, with exercises to get the most out of your training.’

HOW TO DO IT

Perform each section in its entirety before moving on to the next section, following the instructions for each. Beginners should use lighter weights as they focus on technique, while more advanced readers should aim to increase weight for fewer reps.

KIT YOU’LL NEED:

Bench

2 x dumbbells

Kettlebell

Barbell

Perfect

CLOCK FACE LUNGES WITH REACH

Areas trained: QUADS, GLUTES, HAMSTRINGS, CORE, UPPER BACK

Technique: Holding a kettlebell with both hands in front of your chest, step one leg behind you into a lunge position so that both knees are at 90 degrees with the back knee just above the floor.

Imagine you’re pushing the ground away from you with the front leg and step your foot back to the start, standing up tall and squeezing your glutes.

Alternate legs with each rep.

3 x 5-12 reps with 90 seconds to
2 minutes’ rest between sets.

SAFETY TIP: Take a big enough step to allow both knees to bend to 90 degrees

WALKOUT TO CROSS-BODY TAPS

Areas trained: SHOULDERS, CHEST, TRICEPS, CORE CLOCK FACE LUNGES WITH REACH

Areas trained: QUADS, HAMSTRINGS, GLUTES, HIPS

Fit Tips: Get a boost in strength, conditioning and fitness –without the price tag

Warm-up Technique: From a standing position with your feet shoulder-width apart, reach your hands down to your feet and walk them out in front of you until you are in a high plank position.

Making sure you are stable, slowly tap your hand to the opposite shoulder, then to the same side hip and finally the opposite hip.

Do the same with the opposite hand.

2 x 5-10 reps with 30 seconds’ rest between sets

SAFETY TIP: Maintain control of your mid section throughout.

CLOCK FACE LUNGES WITH REACH

Areas trained: QUADS, HAMSTRINGS, GLUTES, HIPS

Fit Tips: Get a boost in strength, conditioning and fitness –without the price tag

Technique: Take a step out in front of you into a forward lunge and reach your hands forwards.

Push off the front leg to return to standing.

On the same leg, now lunge to 3 o’clock and reach your hands forwards.

Return to standing.

Lunge behind you, reaching both your arms into the air then return to standing.

2 x 5-10 reps with 30 seconds’ rest between sets

SAFETY TIP: Squeeze your glutes as you come up

DEADLIFT

Areas trained: HAMSTRINGS, GLUTES, CORE, BACK

Fit Tips: Get a boost in strength, conditioning and fitness –without the price tag

Technique: Start with feet hip-width apart with a bar on the floor in front of you.

Slightly bend your knees and push your hips back, then take a hold of the bar.

Your knees should be below your hips, and hips below your shoulders with a flat back.

Push the floor away from you to stand up straight, bringing the bar with you and driving your hips into the bar.

Lower the bar below your knees before bending them, and place the bar down on the ground.

4 x 6-12 reps with 90 seconds to 2 minutes’ rest between sets

SAFETY TIP: Keep your upper back engaged.

ONE AND A QUARTER ONE-ARM ROW

Areas trained: UPPER BACK, BICEPS, CORE

Fit Tips: Get a boost in strength, conditioning and fitness –without the price tag

Technique: Start with one knee on a bench under your hip and the same side arm slightly in front of your shoulder on the bench.

Place the other leg fairly wide to allow for a solid base on the ground. From here you should be able to keep your back flat and core engaged.

Pick up a dumbbell with the free arm and set your shoulders by imagining you are slightly pulling your shoulder blades together and down your back.

Don’t let them drop forward.

From here, lead the pull with your elbow, keeping it close to your ribs as you row the dumbbell up to your ribcage.

Perform the top quarter of the movement again, then lower the dumbbell back to the start without letting your shoulders round forward.

Repeat all reps on one side before switching sides to do the same.

3 x 5-12 reps with 60-90 seconds’ rest between sets.

SAFETY TIP: Keep core engaged.

DUMBBELL THRUSTER

Areas trained: TRICEPS, SHOULDERS, CORE, QUADS, GLUTES, HAMSTRINGS

Fit Tips: Get a boost in strength, conditioning and fitness –without the price tag

Technique: Hold a pair of dumbbells just above your shoulders with your elbows out in front of you.

Your wrist, elbow and shoulder should all line up, with your forearms vertical and palms facing together.

Holding the dumbbells in place and bracing your core, squat down. A good tip is to imagine you are pulling yourself into the ground. When your hips are level or just below your knees (depending on your mobility) push the floor away from you to stand up straight and powerfully, and extend your arms above your head once you have stood up fully. Lower the weight with control and repeat.

3 x 6-15 reps with 60-90 seconds’ rest between sessions.

SAFETY TIP: Keep your chest proud and shoulders back as you lower


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