Looking after yourself is a pretty good investment into your future. The small things all add up and it is easy to let healthy living take the back seat sometimes. For me my social life takes over and i’m often hitting the hay late and not getting up in the morning for a workout. I’m taking charge of my life and have recently been taking time in my lunch break to get a workout in and stretch my body out.
Luckily for me I work in a fairly active office and always have someone on hand to help point out my shocking squat technique. For my lunch time workout I have allowed 30 minutes. This workout can be done in an empty boardroom, lunch room or outdoors, even at home – get to know your surroundings and take advantage of the tools around you.
It is a circuit workout so repeat as many times as desired and it is full body. The repetitions are guidelines and what I workout at. If the workout is challenging consider dropping them back. Finding 20 lunges too easy? then increase these reps and check your form.
Start with a quick activation, stretch your arms, loosen the legs, stretch your next side to side to loosen it.
1. Lunges 20 reps
These are great to tone the legs and activate the glutes. Keeping your upper body straight, shoulders back with your core engaged step forward with one leg lowering your hips until both your knees are bent. This should mean that your front leg – knee to ankle is parallel to the floor without touching. Keep the weight in your heels as you push back up to the starting position. Repeat swaping legs each time.
2. Squats 20 reps
A body weighted squat will help tone the glutes.
Stand with feet hip width, Lower into a squat position, pushing hips back aiming to keep those knees behind toes and activing the glute muscles. Return to start and repeat for 20 repetitions.
3. Plank – aim for 1 minute
My least favourite I do this with my iPhone timer on and always try to beat my pervious record. If you cannot do a minute don’t stress, I can’t! The Plank is a great way to build endurance in both the abs and back keeping you strong. Ace this and the other moves will improve with it.
Start the plank lying face down on a mat or on the floor resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels holding for as long as you can. If you’re a beginner do this plank on your knees making sure you tilt your pelvis and keep those abdominals contracted.
4. Push-Ups 15 Reps
Here we are targeting the chest, arms, and shoulders with this very simple but challenging exercise. It can be done anywhere anytime.
Starting in plank position, again you can do full body or on your knees keeping your feet together. Have your palms facedown approximately shoulder width apart. They should be about next to your shoulders, with your elbows pointed towards your toes. Raise yourself up using your arms make a straight line from your head to your heels or knees like the plank, then slowly lower your body to the ground until your elbows form a 90 degree angle. Repeat for 15 repetitions.
Repeat this circuit as desired. I usually aim for three rounds. I then will do a stretch to cool down with. Of course take charge of your fitness daily by skipping the elevator and taking the stairs and take those tea breaks – a mini 10 minute walk can make the world of difference.
This post was inspired by Sovereign and #lifetakecharge