What – Busy Mans Workout
Where – High Octane Fitness (42, Dutugemunu Street, Nugegoda)
Who – Aj Perera or any trainer
When – Everyday 

Today on WTF, I put my sweatpants on to get some weight off me, but “How do you do it, when you have no time?”. Well my favourite AJ Perera gives me the answer on how you can do it: “It's not about investing a lot of time at the gym, but it's all about being productive and knowing what you are doing with your time there,", he says. Here is something that you can try when you have no time in your hand, but you have to give that time for fitness too, for a well balanced life.

Warm Up – Jacob’s Ladder for 5 minutes and this is not a pleasant thing to see me on it.
V Squat – 3 sets of 15 reps.
Front Lat Pull Down – 3 sets of 15 reps.
Chest Press – 3 sets of 15 reps.
Shoulder Press – 3 sets of 15 reps.
Bicep Curls – 3 sets of 15 reps.
Crunches – 3 sets of 15 reps.
Cool down – Arc Trainer for 5 minutes and then finish it off with a good 10 minutes of stretching.

We did a full body workout with one exercise per muscle part with minimal rest (30 seconds) in between sets so that it helps to keep your heart rate up throughout the whole workout, giving you a cardio vascular workout while doing your strength training. You are to follow this workout 3 times a week every other day, ideally Monday, Wednesday and Friday for example, and for the rest of the days you can concentrate on your cardio (Tuesday, Thursday). “This workout suits people with busy schedules who does not have more than an hour to workout in the gym” says AJ.

The floor space is ample and the space helps. The cardio section is upstairs and not my favourite at all. You can choose what you will like to spread your next few miserable minutes on treadmills, cross trainers, rowing machines and cycling. Downstairs they have all the machine and free weights, and to help those who might not like to walk up they have a couple more treadmills and rowing machines downstairs. I can say that this is a well maintained and kept gym that’s friendly and warm.

Speaking to Ashanthi Weerasinghe she says “We wanted to give the same feeling you will get at an international gym, and we worked in getting the machines to work on too”. And if you are not the type to work out on the traditional methods at a gym, they have a solution for you as there's a separate room for special workshops like zumba and spin classes. So let's try and do the hour work out. I'm starting today!

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