Can I Use My Lunch Breaks to Get Fit?

Dear Gabby-

I have an office job, but I’m looking for some quick and effective workouts that I can knock out on my lunch break.

What are some good things I can start implementing in a short amount of time that will still give me results?

Sincerely,

Mid Day Motivation


Dear Mid Day Motivation,

Working out during your lunch hour is wonderful in so many ways! Of course exercise will make you look better than you already do-I get the feeling your motivation is to Kick Ass and Look Prettier.  Additionally that lunch time exercise is a wonderful way to boost energy levels (toss those energy drinks in the trash).

I have developed a Kick Ass routine for you that you can do requiring little space and little or no equipment.  Maybe you can invite a co-worker to join you and you can form a dynamic duo- it's motivating and fun to have a partner.  So plug in the headphones, put on your favorite playlist and get moving!

The5 minute dynamic warm up can include any movement that involves moving the limbs in a wide and varied range of motion.  Moves like jumping jacks (low or high impact), walking high kicks,  inverted hamstring, imaginary jump rope, lunge matrix (front, side, and back), and your signature dance moves are all great to get the body pumped for activity.

Relaxing stretches after the workout help reduce the muscle soreness and tension.  The 5 minute stretches can include cobra, chest stretch, quadricep and hamstring stretches, inner thigh stretch, and child's pose.

Perform 5 to 15 of these exercises depending on your level of fitness and available time. If time allows, do two sets.


Plie Squats-strengthen and tone the butt, thighs and calves

Take a wide stance, bend the knees, and push the knees out to the side.  Squat down until the thighs are parallel to the floor.  Hold for 1-2 seconds. 
Variations-Feet flat targets the butt and outer thighs.  Heels raised shifts the target to the butt and inner thighs.  Vary the stance!
 


Stiff leg dead lifts-strengthen and sculpt the lower body with emphasis on the hamstrings and butt

Stand with feet slightly wider than hip width and knees slightly bent.  Bend at the hips and lower the torso so it is almost parallel to the floor.  Pause for a second and then raise back to starting position while squeezing the butt muscles.

Progression-Perform the exercise with 3 to 5lb weights. 


 

Push ups on the desk -strengthen and tone the core, chest, shoulders, back and arms.

Place both hands on the desk slightly wider than shoulder width.  Brace the core (no hip sagging).  Lower your body so the chest almost touches the desk.  Pause for a second at the bottom and push back up to starting position. 

Progression-Perform the push ups on the floor either on the knees or do those Kick Ass floor push ups!
 


Tricep Dips-Strengthen and sculpt the triceps and also engage the forearms, shoulders, chest and lower back.

Make sure the chair is braced against a surface so it doesn't roll or fall over.  That's an ass t busting move no one wants-no benefit on that one!

To perform a dip, position the body so it is in front of the chair and place the hands on the side of the chair.  Slowly lower your body until the arms form a 90 degree angle.  Squeeze the triceps for a second and then push up to starting position.

Progression-Add alternating leg lifts.  

 


Front plank-strengthen and tone the core and increase muscle endurance.

Get down on all fours, then bend your elbows and rest the weight on the forearms and come up on your toes.  Elbows should be directly under the shoulders.  Brace the core and make sure the hips don't sag and 'teepee butt' is not allowed either.  Really feel the core muscles engage! Hold for 10-30 seconds.  

Progression-Add alternating leg lifts.
 


Bridges-strengthen the entire mid section. This move engages the abs, butt, hips and lower back.

Lie on your back with the knees bent, feet hip width apart and the arms relaxed at your sides.  Raise the hips off the floor so the body forms a straight line from the shoulders to the knees.  Brace the abs, squeeze the buttocks and hold for 2-5 seconds.  Slowly lower to the starting position.

Progression-Lift the toes up so only the heels are in contact with the floor.  Or-be a real Bad Ass and elevate the feet on a chair.

 


These are some great compound moves that you can start with.  Move on to the progressions when your body can accept the challenge!   Start these moves as soon as possible so you can start experiencing great results.  Become a stronger, leaner more sculpted version of your Kick Ass self!

Check back with me and let me know how you are doing.  As you get more fit you can start doing a circuit training workout and incorporate some boot camp moves for a real body blast!
 

Best,

Gail #prettyfit

 

Please consult with a doctor before starting any new workout regime.