Get Fit In The Box

 

brett bodill get fit in the box gm60 860x300 featured

For most people, exercise is a way to keep fit and healthy. For some, it’s a way to lose weight and change their physique; for others, a way to build strength and improve performance. Others see it most importantly as a way to de-stress and reduce the risk of stress-related disease.

Many of us only make time for gym after work (which is an ideal time to de-stress), but as a personal trainer I have heard every excuse by clients to skip gym altogether.

“I’m just too tired after work”
“The traffic is too heavy”
“I finish work too late”
“It’s too dark or too cold”
But the number one excuse that keeps people away?

“The gym is too busy!”

Training at peak times can cause more stress than the stress of actually getting to the gym…

It can counteract (and leave you feeling more tense) than all the stress-busting benefits of a good workout.

Queuing for a treadmill, fighting to get a machine or bench, looking for weights strewn across the entire gym, battling for space in overcrowded classes or gym floors; these are all things that have left my clients and even me as a personal trainer more tense and frustrated at the end of a long day. So how do you maximise your limited time and make the most efficient use of the gym space to give yourself a fun and stress-free workout?

TRAINING ‘IN THE BOX’

brett bodill get fit in the box p22 GM60 magazine page articleEvery gym has dead spots; these can be spaces between machines, unused studios or squash courts, that funny corner in the back of the gym or even a passage way. All you need is approximately a 2mx2m space and it doesn’t need rubber matting or mirrors to make it work… so get clever, be inventive and start looking at your gym in a different way. This is your box and you should make it your little gym.

Once you have your box, the gym is full of unused and portable equipment if you know where to look:

  • Floor mats
  • Aerobic steps
  • Skipping ropes
  • Exercise balls
  • Power pump bars and dumbbells
  • Kettlebells and powerbags

BOX WORKOUTS

Once you have your space and equipment ready, you can tailor your programme to fit any fitness goals. Try two of these space-saving workouts to suit your goals. Do each workout twice a week or add to your current programme for some variety.

Toning and weight loss

Perform each circuit (A, B, C and D) three times
with one minute recovery between sets.

  • Set 1 20 reps
  • Set 2 15 reps
  • Set 3 12 reps

A Push-ups, crunches, lunges with side raises, squat jumps
B Prisoner squats, box jumps. Squat with press, tricep kickbacks
C Shoulder press, crunches, lunges with front raises, squat jumps
D Bent-over rows, box jumps, squat with press, hammer curls

Functional strength training

Perform each circuit AMRAP (as many rounds as possible) for 20 minutes

A 

  • Spiderman push-ups x 10 reps
  • Kettlebell swings x 20 reps
  • Mountain climbers x 30 reps
  • Deadlifts with dumbbell x 10 reps
  • Mountain climbers x 30 reps
  • Kettlebell swings x 20 reps
  • Squat with press x 10 reps

B 

  • Burpees x 15 reps
  • Crunches x 20 reps
  • Powerbag slams x 20 reps
  • Burpees with jump x 12 reps
  • Crunches x 20 reps
  • Powerbag slams x 20reps
  • Burpees with push-ups x 10 reps

This article originally appeared in Go Multi issue 60

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About Brett Bodill

As a professional and experienced personal and online trainer, Brett’s passion is helping his clients set and achieve their fitness goals through education and motivation.

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