Lunch Time Chest Workout

While it would be great if we could spend 2 hours in the gym every day to have a full blown warm up, weights session, cardio session, cool down and stretching time, sometimes to responsibilities of life just don’t allow for that.

So if the day throws a curveball that means that you either have to stay late at the office, or the Mrs wants to go out for a meal tonight and you can’t get in that beast mode workout you planned this evening, does that mean you have to abandon all hope for the day? No, of course not, there are plenty of ways to get in a quick, yet very effective workout in a short space of time.

On one recent Friday, I had a 30 minute window during the day that I could get a workout in due to work, and social events so managed to smash out this quick Chest workout and still had a good pump:

Warm Up

2 minutes skipping rope, stretching, 2 minutes skipping rope


  1. Dumbbell Chest Press – 4 x 6-8 (60 seconds rest in between sets)
  2. SUPERSET – Incline Flyes / Incline Single Plate Chest Press – 4 x 10-12 (60 seconds rest in between sets)
  3. GIANT SET – Chest Dips / Wide Press Ups / TRX Flyes- 4 x 10 (60 seconds rest between sets)
  4. Stretch out the Chest to finish
  5. DONE!

13Words of Wisdom

Because we don’t have a lot of time and can’t be spending 15 minutes trotting on the treadmill for a warm up, we have to get creative and do something that is quick, but doesn’t overstretch the body so we don’t get injured.

Utilise supersets and giant sets to your advantage as they are great time saving tools as well as keeping the rest periods short.

Remember to stretch out the chest at the end – it only takes a minute!


So the next time you are short for time and are wondering if you may as well sack off the workout, you now have to tools to fit in a quick but great session in your lunch hour and still be back in the office for 2pm before the boss gets suspicious.

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