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5 Workouts You can do on Your Lunch Break

by Kelsey Coccimiglio on August 05, 2020

You get to work at 8.

You work until 12. It’s lunchtime!

You leave work, find some grub, scarf it down, and then you’re back at your desk for 1.

By 3:00, you feel like your brain is moving through quicksand.

You make it through the rest of the day, struggling to keep your eyes open; and you finally leave the office at 5 pm. You can’t wait to take a nap when you get home.

This cycle makes every day feel like a slog. It can leave you feeling too tired to workout. And it can be a difficult cycle to break.

I know lunch time is precious… but what if you could insert a fast, rejuvenating workout into that hour? A quick workout that would get your blood pumping and your reset your brain so you could attack the rest of your workday and leave the lethargy behind?

Today, I’ll provide you 5 workouts – one for every day of the week! – that you can add to your lunch break. They all use minimal equipment so they can be done almost anywhere! And they are all 10 minutes or less, so you still have time to eat lunch and get back to work with time to spare!

Incorporate these workouts into your lunch time routine, and they will make your workday more enjoyable! Plus, they’ll provide you with more energy to harness that precious post-work time with vigor!

Workout #1: Hakuna Tabata

NOTE: Tabata = 8 rounds 20 seconds on, 10 seconds off of one exercise

  • Tabata Squats
  • Rest 1 min
  • Tabata “Jump Rope” (without rope – hops with your hands performing the turning motion)
  • Workout #2: Wake Up

    2 min Flow Stretching (hold each pose for at least 5 seconds and move through this cycle continuously for 2 minutes)

    • Downward Dog
    • Plank
    • Cobra
    • Plank
    • Runners lunge right
    • Runners lunge left
    • Plank
    • Inch worm
    • Roll up to Standing

    8 min AMRAP

  • 20 sec high knees
  • 10 knee push ups
  • 10 Wall Sit Alternating Leg Extensions
  • Workout #3: Put a Bow on It

    5 rounds (all done with the Synergee Resistance Bow):

  • 10 Resistance Band Bicep Curls
  • 10 Resistance Band Glute Bridges
  • 10 Resistance Band Front Squats
  • Workout #4: Mini Break

    2 rounds (all movements done with a Synergee Mini Band):

  • 1 min Monster Walks
  • 1 min Bicep Rows (30 sec Left, then 30 sec Right)
  • 1 min Fire Hydrants (30 sec Left, then 30 sec Right)
  • 1 min Banded Glute Bridges
  • 1 min Banded Tricep Kick Backs (30 sec Left, then 30 sec Right)
  • Workout #5: 2020

    10 min AMRAP:

  • 20 alternating lunges
  • 20 sit ups
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