How To Lose Weight in Your Lunch Break
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How To Lose Weight in Your Lunch Break

Rob Murray
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Rob Murray

Rob is a self confessed running geek, obsessed with all things related to the sport, whether road, track or triathlon.
Rob Murray
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“This circuit is aimed at introducing beginners to resistance training, providing solid foundations to build towards more powerful and dynamic movements,” says Conci-Mitchell.

The large but simple compound moves will up your running performance, too. “By building strength and power, you’ll be able to handle inclines and acceleration far better,” says Conci-Mitchell, lead trainer and founder of Six3Nine.

Lunch Hour Workout

Repeat this circuit twice, with a two-minute jog recovery in between. Perform the session twice weekly.

1. Run

Start at walking pace and build your speed over five minutes to finish at 70 per cent of maximum effort, then perform some sprints at 80 per cent effort for five minutes.

2. Jump squats

Runner’s Bonus: More power in your quads and glutes for inclines

a) Stand with feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor.

b) Jump up as high as you can, reaching for the sky. Upon landing, lower your body into the squat position and repeat.

Reps: 12

3. Run

1 x 20m sprint

4. Press-ups

Runners’ Bonus: Added upper body strength for balance and improved power on inclines and sprints

a) Get into the press-up position, with your body forming a straight line from shoulders to ankles, and hands a little wider than shoulder-width apart, level with your chest.

b) Lower your body for two to three seconds, until your chest is a couple of centimetres off the floor. Then push yourself back to the start position.

Reps: 12

5. Run

1 x 20m sprint

6. Single-leg deadlift

Runners’ Bonus: Added knee and hip stability to prevent injuries

a) Stand with your feet together, shoulders back, arms by your sides and knees slightly bent. Lift one foot about three centimetres off the floor.

b) Keeping your back straight, bend at the hips to lower your body towards the floor. Bring your raised leg out behind you for balance. When your torso is parallel to the floor, pause then push back to the start position.

Reps: 12

7. Run

1 x 20m sprint

8. Inverted wide row

Runners’ Bonus: Improves posture for more efficient running form

a) Find a horizontal fence pole that’s just above waist height. Grab the bar with palms facing down and arms fully extended. Your body should form a straight line from your head to your heels.

b) Row yourself up to the bar and touch it with your sternum, squeezing your shoulder blades together. Slowly lower back to the start.

Reps: 12

9. Run

1x20m sprint

10. Tricep dips

Runners’ Bonus: More arm power for driving up hills

a) Place both hands shoulder-width apart on a bench behind you, with your arms straight over your hands, fingers pointing forward and feet flat on the floor.

b) Keeping your back close to the bench, lower yourself until your elbows are at 90 degrees. Straighten your arms to raise yourself back to the start.

Reps: 12

11. Run

1 x 20m sprint

12. Plank

Runners’ Bonus: Better core stability to provide a good foundation for your pelvis and legs to drive from

Balance on your forearms and toes, ensuring that your body forms a straight line from your heels to your head, keeping your core engaged.

Hold for 60 seconds

13. Run

5 x 20m sprints, jogging back to start

14. Repeat circuit

15. Run 

Jog for five minutes to end the session.

Author: Rob Murray

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