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5 simple workouts you can do on your lunch break.

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We are all busy every day and we all have excuses to not workout, eat right and just take care of ourselves. Kids need a ride to sports, got stuck late at the office, sound familiar? Remember most of us are in the same boat, too much to do and not enough time in the day. What is important is that we break that habit of making the excuse. Start building the habit of I’m going to take some time to take care of me. That’s not being selfish that is ensuring that you will be healthy and around to spend time with your loved ones for quite a while.

Here are a few workouts that you can do at home, a track or the company gym. Remember be creative and have fun. The workouts don’t have to be super scientific, just move and burn some calories.

Always start any workout with 3-5 min warm up and some dynamic stretching to loosen up the joints before you get going at 100 MPH.

Once you are done do a little cool down, slow walk and some static stretching to help with any soreness you may encounter the next day.

  1. The old and trusted Tabata. 2,3 or 4 exercises and perform them 20 sec on and 10 sec off for 4 min. It’s that simple.

20 sec Body weight squat

rest 10 sec

20 sec Push-ups

rest 10 sec

20 sec Sit-ups

  1. 4 rounds rest 1 min between rounds

run approx. 100m as quick as you can

10 burpee

10 sit-ups

20 Mountain climbers

walking lunges back to start.

  1. Track work- rest 1 min between rounds

Run 1 lap

1 bleacher top to bottom

10 jumps onto a step

10 push-ups

1 min plank hold

 

  1. Put 30 min on the clock

10 renegade rows

10 Db thruster

10 v-ups

60 sec jumping jack or jump rope

rest 1 min after each round. Keep tract of rounds

  1. 3-4, 1 min rounds
  2. Kettle bell or DB swing
  3. Jump rope or jumping jacks
  4. Leg lifts
  5. Alternating lunges

 

You can always add in extra core work or more strength work if you have equipment available to you.

As always feel free to reach out with any questions or if you need more help putting together a more difficult program.

Jamie@crossfitkmk.com