How are ya this morning? Thank you so much for your comments on yesterday’s post about managing stress. Between all of us, I think we’ve managed to collect some pretty great tips! Let’s switch gears away from stress to something that helps us de-stress, shall we? A sweat session!
Work It Out
I did this routine during my lunch break earlier this week, and was so excited to share it with you because it set me up for a great afternoon! Lately I’ve found that even the littlest bit of exercise over my lunch hour gets me more energized for the rest of the day, and although this is more than ‘the littlest bit’, it can easily be squeezed into about 30 minutes – plenty of time to make yourself look presentable and work-ready after!
The Lunch Break Booster Workout
***Disclaimer: As with all workouts posted on Eat Spin Run Repeat, please check with a medical professional before beginning any exercise program. I am not a certified personal trainer and all workouts found on my blog are based only on my own experience.***
This is a routine that incorporates cardio and total body strength so you can get maximum benefits in a short amount of time. You’ll do 4 supersets, each with 2 moves, then a cardio peak to get your heart rate up. For example, in set 1, you’ll do 15 dumbell squats, followed by 15 alternating biceps curls on each side, another 15 squats, and another 15 curls on each arm. You’ll do this without rest (or with as little rest as you can manage), then get straight into your 1 minute cardio interval. After the cardio, take about a minute or two (depending on your fitness level) to grab some water and get ready for the next superset. Continue all the way down to the end of set 4, and as an extra challenge, see if you can beat the number of burpees you did in set 2!
Click here to print the pdf version.
If you need some quick explanations of the less-intuitive moves, here they are:
Bench single-leg dip squat: Stand on a bench with arms extended straight out in front of you. While balancing on your right leg, lower down into a single-leg squat, dipping your left leg below the bench. Aim to maintain good posture and keep your chest up. Return to the top of the move, repeat for all reps on this side, then switch legs. Don’t want to stand on the bench? You could also do it next to the bench, squatting down as low as you can without sitting on it, like this:
Seated overhead dumbell triceps extension: Sit on a bench with knees at 90 degrees and a straight spine. Holding a dumbell by its end with both hands, perform a triceps extension by lowering the dumbell, then pushing it back up to the ceiling. Be sure to keep your elbows pointing straight forward, not flaring out to the sides
Dumbell split squat using bench: Just like this!
As always, don’t forget to stretch out and drink lots of water after you’re finished.
Turn It Up
I’ll admit that in the past I haven’t been a huge Sara Bareilles fan, but I am LOVING some of her newer songs! This one, Gonna Get Over You, always puts me in a positive mood when I’m working out, or when I’m singing in my car like a loon and getting strange looks from other drivers (and I’m ok with that.)
Aren’t you feeling happier already?
Have A Read
- The benefits of bells – a quick read about kettlebell training from SweetFit. Want a kettlebell workout? Check out the moves in this one!
- 12 running rules you can break – from Runners World, via Fitbie
Questions for today:
- Are there any specific workouts you’d like to see featured in a Fit Bit Friday? Let me know and I’ll do my best to accommodate!
- Do you ever work out on your lunch breaks?
I hope you have a fantastic weekend, and I’ll see ya back here on Monday!