As a Nike trainer, Cross Fitter and fitness influencer, it’s not surprising that Will Arrufat’s Instagram is filled with a solid mix of workouts, motivational sayings, and personal images of his own gym grind. We got Will to give Forte his top five workouts to do at lunch. Here’s what he had to say.
As many rounds in 8 min of 20 push-up and 50 mountain climbers
For this workout you have 8 minutes to do as many rounds of push-ups and mountain climbers. It’s a good burner.
Min 1: 20-30 push-ups
Min 2: 20-30 squats
Min 3: 15/20 sit-ups
EMOM stand for ‘every minute on the minute’. What that means is you have 1 minute to complete the task. You will rest the remainder of the minute.
For this workout, you will do 3 different movements every minutes for a total time of 15 minutes.
5 Rounds for Time
For this workout you have to complete the task for time. Run 400m and at a challenging pace, then perform 50 squats. Repeat this sequence for 5 rounds. It should take you 30-45 minutes.
6 Rounds for Max Reps in 24 Minutes
1 min burpees
1 min squat jumps
1 min jump rope
1 min rest
For this workout, you will perform max repetitions for 1 minute. At the end of the workout, you add everything and see if you can get a high score.
Abs of Steel
3 rounds of a total time of 9 minutes
1 min v-ups (work both the upper and lower abdominal muscles at the same time)
1 min plank hold
1 min bicycle crunches
This is a quick ab burner that you can do before work or after a run. It will start to hurt at round 2.
All these workouts are for 30 minutes or less. So if you only have 30 minutes for lunch, you can fit all these workouts in. The number one excuse for people not working out is time. With these workouts, you have no excuse.
You heard the man, get to it!
Follow Will and his exercise and fitness journey via Instagram @willthetrainer