Australian fitness trainer and influencer Chontel Duncan is sharing her go-to back and bicep exercise routine with fans and followers. Duncan has five children and prioritizes fast, effective workouts, as shown in a recent Instagram video where she goes through the movements while wearing blue and gray two-piece workout gear. “Here’s a sneak peek of my back & bi’s session that Sam and I squeezed in with all five kids in tow! 💪🏽 Luckily, we’ve got a crèche at @hiit_capalaba to keep them safe and close while we get to work,” she captioned the post. Here’s how the busy working mom gets it all done.

Duncan doesn’t skip workouts when she’s traveling. “When I last traveled, I researched each location I stayed at,” she told Health and Fitness Travel. “I knew I wouldn’t always want to train at the hotel, so I found local gyms that provided day passes for circuit and HIIT style workout classes. Starting my day off with a workout and a good breakfast provided me with an incredible boost of energy to enjoy the adventures of the day. If you are sight-seeing, consider a walking or cycling tour, and look for local walking trails. Activities like swimming are great low intensity cardio exercise that gets your whole body moving. If you’re by the beach try water sports like snorkeling or surfing.”

Duncan makes a point of some alone time at the end of the day. “Each week I always make sure to allocate 30 minutes a day for ‘me time’ once my sons have gone to bed,” she told RUN Singapore. “I put my phone down and sit on the couch for some much needed zen time. The weekends are my time for family playing outside or swimming in the pool. Scheduling in personal time or self-improvement time ensures I take time out for myself and can recharge my batteries.”df44d9eab23ea271ddde7545ae2c09ec

Duncan is sensible about her diet, especially when she’s on vacation. “I never sacrifice an opportunity to enjoy local foods because of how ‘unhealthy’ it might be,” she told Health and Fitness Travel. “However, I do take some steps to ensure I am able to enjoy without overindulging and abandoning my healthy habits. Before you order your main, try ordering an entree of vegetables or salad. Once you have some food in your tummy, then make a decision on your main course. With every main meal that you order, try and add an additional serving of vegetables or salad for added fiber which will assist with digestion and help to prevent you from overindulging.”

Duncan has good advice for anyone trying to lose weight. “The foremost key to achieving successful weight loss lies in the harmonious integration of nutrition and training,” she told Nine Coach. “It’s imperative to invest equal amounts of energy, time, and dedication into both facets. My second tip, if I were to offer another, underscores the importance of considering the sustainability of your approach. Ask yourself whether the path you’re on is one you can envision yourself following consistently, even two years down the line. Sustainability ensures adherence, and this, in turn, leads to a more enjoyable and fulfilling journey toward your fitness goals.”

Here is the exact back and bicep routine Duncan shares:

“First 2 sets: Choose a weight I can just hit 12 reps with, followed by a 60-second rest between every set.

Set 3: Increase weight to hit 8 reps.

Set 4: Push for 6-8 reps with an even heavier load.

This approach is perfect when I’m feeling strong and have a trusty spotter for those last few reps! I powered through three back exercises and two bicep moves before the kiddos decided the workout was over! 🤣👶🏽”