Words: Russell
Sometimes life can get in the way. Deadlines can loom large, responsibilities can weigh heavy and the days can just disappear. Your social life can fall by the wayside and you hardly have time to run for your train — let alone spend an hour in the gym every morning.
But, if you do happen to find the time to book a summer holiday this year, it’ll pay to start getting in shape now. We spoke to Paddy Colman, head trainer of Core Collective, to discover what effective exercises you can add to your daily routine — and ones for which you don’t need any equipment.
So, if you’re looking to shed fat, build muscle and stay lean — despite there not being a dumbbell in sight — we’ve got you covered. Perform the first five exercises Colman suggests for 40 seconds each, giving yourself 20 seconds rest breaks between each. Repeat this five times, and then move onto the core section as seen below. You’ll be beach ready in no time.
1. Burpees, a full body fat burning exercise
“From a standing position, place your hands on the floor jump the legs back into a high plank,” says Colman. “Then, lower your chest to the floor as if you are doing a press up. Reverse the those steps, and that’s a full rep.”
2. Air squats, to recruit a multitude of muscle groups
“While keeping your chest lifted, and your feet slightly wider than hip-width, squat down under a controlled tempo until your butt passes your knee crease. And keep your knee track in line with your toes the whole time. Pause at the end, before explosively driving back up to your starting position.”
3. Neutral-grip press-ups, an upper body-focused exercise
“Keeping a neural spine, and your chin away from your chest, ensure your hands are shoulder-width apart. Lower your chest to the floor at a controlled speed, pause at the bottom and drive back up to your starting position.”
4. Jumping lunges, a plyometric lower body exercise
“Starting in a lunge position, jump straight up and switch which leg is facing forward while you’re in the air. Make sure to absorb your landing while maintaining knee and ankle alignment, and work a full range of movement.”
5. Mountain climbers, to strengthen your upper body while elevating your heart rate
“Start in the hollow plank position, with your shoulders above your wrists and the majority of your weight on your upper body rather than your feet.
“Draw one knee up to your chest while keeping your core engaged, and then alternate to the other the leg. This exercise can be performed fast or slowly, but the main focus is to keep connection through your mid-section at all times.”
For your core...
“Here are two core strengthening exercises to be done at the end of your workout,” Colman adds. “Perform each three to five times for 30 to 40 seconds each.”
1. Alternating jacknife, to work your abdominals
“Begin lying on your back, with your arms above your head and your legs straight. Fold yourself in your middle in a jacknife position, touching your left leg with your right arm, and then vice versa. Each time you lower back down, stay at a controlled speed.”
Low plank, to engage your core
“Start with your elbows and shoulders aligned. Lift your knees off the ground, ensuring you have a neutral spine and your core is engaged. Do not let your hips sink, and remember to breathe continuously. The more muscles you can engage during this exercise, the better.”
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