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3x3 with Luke: These jogging breaks tone your muscles

You’ve done it, you’ve got yourself up and out on a jog. Congratulations – you are on the right track! To make your run even more effective, Personal Trainer Luke shows you three exercises that will help make you stronger. It’s easy to integrate them in to your run and really help you get in shape, and all you need is a park bench, a handrail and a post!

1. Exercise: Bodyweight Dips

This is a compound exercise mainly focused on the triceps, but also works the chest and shoulders.

It’s important to ensure that your hands are shoulder width apart on the edge of the bench.

Allow your body to dip to the point where your elbows are bent to 90 degrees whilst your feet are extended in front of you, then push your body upward until your arms are fully extended.

2. Exercise: Bicep Curl

The major focus is this exercise is on the bicep muscle that is being isolated in this movement.

Maintain a strong neutral posture, placing your feet at the base of the structure. Then simply grip firmly and allow your body to descend backwards before pulling your body back up closer to the structure and contracting the bicep.

3. Exercise: Bodyweight Pushup

Anyone can do this great compound exercise. The muscles working are the chest, shoulders and triceps - the only limitation is your level of strength which will effect the depth of the movement.  

Ensuring your thumbs are to the inside whilst gripping the structure with your hands slightly wider than shoulder width apart. Keep a strong neutral posture before lowering your body towards your hands. Squeeze your glutes, brace your core, and making sure that your body is straight and strong, fully extend your arms back to the top position.

IMPORTANT: Repeat all 3 exercises 3 times!