Australian fitness trainer and influencer Chontel Duncan shares her go-to back and bicep workout routine with her fans and followers. Duncan has five children and prioritizes quick and effective workouts, as shown in a recent Instagram video of her going through the motions in two-piece blue and gray workout gear . “Here’s a sneak peek at the Back & Bye session that Sam and I took all 5 of our kids to! 💪🏽 Luckily, we were able to keep them safe while we went to work. We have a daycare center at @hiit_capalaba to get closer,” she captioned the post. Here’s how busy working moms can get it all done.
Duncan never misses a workout while traveling. “The last time I traveled, I researched each place I stayed,” she told Health and Fitness Travel. “I knew I didn’t always want to train in a hotel, so I found a local gym that offered day passes to circuit and HIIT-style workout classes. I ended my day with a workout and a delicious breakfast. Once I started, I had incredible energy. If you enjoy sightseeing, consider walking or cycling tours. Activities like swimming are a great low-intensity aerobic workout to get your whole body moving. At the beach, try water sports like snorkeling and surfing.
Duncan appreciates alone time at the end of the day. “Every week, I make sure to allocate 30 minutes a day after my boys go to bed as ‘me time,'” she told RUN Singapore. “I put down my phone, sit on the couch, and have a sedentary zen time. Weekends are a time for my family to play outside or swim in the pool. I schedule time for personal time and self-development. By setting it up, you can take time for yourself and recharge your batteries.
Duncan is careful about what he eats, especially during the holidays. “I would never sacrifice the opportunity to enjoy local food because of how ‘unhealthy’ it might be,” she told Health and Fitness Travel magazine. “But I’m taking some steps to make sure I can enjoy myself without overindulging or giving up my healthy habits. Before ordering a main, I’ve taken a few steps to make sure I have a vegetable entree… Once you’re full, order a main dish.”When deciding on a main course, each time you order a main dish, it helps your digestion and prevents you from overeating. To prevent it, try adding vegetables and salads. ”
Duncan has some good advice for people trying to lose weight. “The most important key to successful weight loss lies in the harmonious integration of nutrition and training,” she told Nine Coaches. “It is essential to invest the same amount of energy, time and dedication into both aspects. If I were to suggest one more of my second tips, I would emphasize the importance of considering the sustainability of your approach. Ask yourself if you’re on the right path. If you can envision yourself continuing to do it two years from now, you’ll be more likely to stick with it, which in turn will improve your fitness. This will lead to a more enjoyable and fulfilling journey towards your goals.”
Here’s the exact routine for back and biceps that Duncan shares:
“First two sets: Choose a weight that allows you to complete 12 reps, with 60 seconds of rest between each set.
Set 3: Increase the weight for 8 reps.
Set 4: Repeat 6-8 times with heavier resistance.
This approach works best if you’re in good shape and have a reliable spotter for the last few reps. I powered through three back exercises and two bicep moves before the kids decided they were done training. 🤣👶🏽”
