How To Exercise In A Busy Gym
By Andy Pilides
In an ideal world you would enter the gym with your set program, you would then swan around the gym switching from dumbbells to racks to machines, get all sweaty, leave and continue with your day. Seriously though, when does this ever happen? Before work, during lunch and evenings are always manic times at the gym. But when work calls, realistically these are the only times the majority of people can commit to. This is by no-means an excuse to opt for 30mins power walking on the treadmill; it simply calls for some better organisation and a little bit of creativity.
Below are five ways you can make your way around the gym at rush hour....like a pro!
Every gym will have it's own lay out. In busier times it's not ideal to use a squat rack and then head over to the leg-curl, which is way over the other side. Plan your sessions and working sets around your own gym's lay out.
HIIT: GET IN GET OUT!
If in doubt HIIT it! Make a small circuit you can do either on a mat or with minimal equipment. Get in and get out. The small amounts of rest in-between sets will absolutely work in your favour when it comes to keeping that kit.
USE ONE PIECE OF KIT
Use 1 piece of kit for multiple exercises. A power rack or cable machine is perfect for this. All you need to do is adjust a few weights or move a few attachments and your good to go.
TAKE A TOWEL- STAKE YOUR CLAIM.
Hang that sweaty towel over your piece of kit like a flag over your fortress. It's the oldest trick in the book, and it works. No one is coming near your sweaty towel or gym equipment. Obviously don't be disrespectful with this. Common sense and manners still apply.
BRING A FRIEND
Training buddies can actually come in very handy when it comes to working out in your busy gym providing you both follow the same session. One works, one rests, it's that simple. Also working in supersets and switching between the two pieces of kit keeps others from jumping on in-between.
Below is a whole session using only one pair of dumbbells, a clock and a bit of floor space.
AMRAP As many rounds as possible in 20 minutes. Select a pair of dumbbells and get cracking. Take as little rest as possible but don't stop the clock.
AMRAP 20 minutes
Goblet squat x10
Straight leg Deadlift x10
Squat Press x10
Alternate Lunge x10
Glute Bridge 3 x 30
Weighted crunch 3 x 20
Plank elbows to hands 3 x 10