THE REALISTIC 30-MINUTE WORKOUTS THIS DOCTOR AND BUSY MUM OF THREE RELIES ON FOR FULL-BODY FITNESS
Like many parents balancing work and childcare, doctor and mum-of-three Lucy Demaine, 33, can’t always make fitness a top priority. Still, she knows just how important it is for both physical and mental health.
‘Working as a doctor, I’ve seen first-hand the effects of poor lifestyle choices on patients, and the profound impact this has on long-term health,’ she tells WH. It’s completely shifted how she thinks about fitness.
A former elite rugby player – she competed in the 2016 Six Nations – Lucy was once used to intense training. Now, though, her focus is on ‘longevity, resilience and being able to fully participate in life.’
Below, Lucy explains how she approaches fitness today, and the sessions she swears by.
How to take the pressure off
While she says she’s still finding her feet with fitness two years postpartum with twins, Lucy has found a way of training that works for her. And with three young children and a very busy work schedule, it’s not neat and structured.
‘Coming from a rugby background, I was used to structured training blocks – 12-week strength cycles, fixed sessions and clear fitness progression. But that just doesn’t work for me anymore,’ she says. ‘I don’t know if I will train once in a week or four times. I don’t know how I will feel day to day, as that depends entirely on sleep, work and the kids. So instead, I have shifted to something much more flexible.’
What does that look like? ‘I keep a bank of short workouts I can choose from depending on my energy and time – all around 30 minutes long: upper-body, lower-body, full-body, high-intensity, or running,’ Lucy explains. ‘That means there is no pressure – I just focus on doing some form of movement that fits into my daily life.
The workouts
‘These are the kinds of sessions I rotate depending on how I’m feeling. Nothing complicated – just simple, effective and easy to start. They work because they take 30 minutes or less, require minimal equipment and can be scaled up or down depending on energy,’ says Lucy.
Upper body (30 mins)
3 rounds
- Dumbbell shoulder press x 10-12
- Bent-over row x 10-12
- Push-up x 10-15
- Dumbbell bicep curl x 10-12
- Tricep dip x 10-12
Lower body (30 mins)
3 rounds
- Goblet squat x 12-15
- Dumbbell Romanian deadlift x 12-15
- Alternating lunge x 16 (8/leg)
- Glute bridge x 15
- Calf raise x 15-20
Full body (30 mins)
Every minute on the minute (EMOM) x 20 mins
Odd minutes:
- Run or bike (45 secs)
Even minutes (rotate):
- Squat x 15-20
- Push-up x 10-15
- Dumbbell shoulder press x 10-12
- Dumbbell Romanian deadlift x 12-15
- Sit-up x 15-20
High intensity (30 mins)
As many rounds as possible (AMRAP) 20 mins
- Burpee x 10
- Air squat x 15
- Alternating lunge x 20
- Push-up x 10
- 200m run
Running session (30 mins)
Option 1: Steady 5k
Option 2: Intervals
- 5 mins easy jog
- 10 x (1 min fast / 1 min easy)
- 5 mins cool-down
Lucy’s 5 tips for fitting in workouts
1. Have at least one non-negotiable slot for yourself
‘For me, that is Tuesday night netball. It is in the diary, and it does not move.’
2. Keep workouts short
‘30 minutes is enough. It doesn’t need to be perfect, just consistent.’
3. Stay flexible
‘Tired or stressed? Swap the intensity, not the habit. Something is always better than nothing.’
4. Have the workouts ready to go
‘Having a bank of sessions you can choose from depending on how you feel takes the thinking out of it.’
5. Ditch the all-or-nothing mindset
‘Missed a session? It does not matter. Start again tomorrow. This is about long-term consistency, not perfection – something I have really had to learn since becoming a mum.’
After years living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holah to rebuild strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie's full training plan.
