23 Feb Peak Time at the gym- Alternatives to your favourite exercises.
You’re on your way to the gym, session planned and ready to do your thing- PEAK TIME.
Cables are taken, barely a bench is open, squat rack is full and you’re starting to panic. Don’t you dare run out, if there’s a will, there’s a way ! Find an open space in the abs or stretching area and a few dumbbells to spare.
Here’s a basic run through of a few Upper and lower body exercise alternatives at Peak Time
Upper Body
Machine shoulder press ➡ Standing DB Shoulder Press
Rope-Cable tricep extension ➡ Bilateral DB Tricep kickbacks
Overhead Rope Tricep extension ➡ DB OH Extension
Cable Flys ➡ Resistance Band single arm flys
Wide Grip lat-pull down ➡ DB Lat Pull-over
Lower Body
BB squat➡DB Goblet Squat or DB Reverse Lunge
Cable Hip Abduction (‘Leg Raise’) ➡️ Side lying Abduction or mini band Abduction
Hamstring Curls ➡️ Slider Hamstring curls or using a Swiss ball
BB Hip Extension Ladies! ➡️ Resistance Band pull-through, (Elevated feet) Hip extension with toes up, Single leg hip extension and Supermans.
Loading in this manner becomes tricky as resistance options are limited, therefore try to increase your repetitions to create adequate stimulus.
This is obviously not the ideal situation to be in but let’s face it, you have 2 options- admit defeat and walk out or make use of what you have to the best of your ability, in the most effective way possible.
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