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9 WORKOUTS TO SQUEEZE IN BEFORE WORK: Under 12 Minutes Each!

by Vikki Schembri on March 04, 2020

It’s the morning. You find yourself in one of these situations:

  • The kids are getting dressed. You’ve got a stretch of uninterrupted moments before they run down the stairs and the chaos of breakfast commences; OR
  • Your sister/roommate/husband/cat/whoever is in the shower, and you have 10 minutes of peace as you wait for your turn; OR
  • You had a fantastic sleep last night and woke up 15 minutes before your alarm goes off; OR
  • You work from home and your brain feels like mush. You have a bit of time to jumpstart it and get those creative juices flowing before you need to clock in...

In all these situations, a quick workout would fit perfectly, pristinely, positively impeccably into your morning routine!

These seemingly negligible little bits of time are FULL of opportunity! They are perfect for a calorie burning burst of activity that will give you an energetic boost to last throughout the day!

We don’t have much time to chat, you need to start your day!

Here are 9 workouts that are ALL UNDER 12 MINUTES!

WORKOUT #1: ANNIE

Equipment needed: Core Mat, Skipping Rope

50-40-30-20-10

  • Double Unders
  • Sit Ups

WORKOUT #2: DUMB LUCK

Equipment needed: Dumbbells

12 min AMRAP

  • 12 Dumbbell Thrusters
  • 12 Dumbbell Bent Over Rows
  • 12 Russian Twists (holding 1 Dumbbell)

WORKOUT #3: MAKE IT QUICK

Equipment needed: Dumbbells

EMOM 12 min

  • 4 Burpees
  • 4 Lunges: Right dumbbell racked, left dumbbell overhead (2 lunges per side)
  • 4 Lunges: Left dumbbell racked, right dumbbell overhead (2 lunges per side)

WORKOUT #4: DOUBLE IT

Equipment needed: None

5 min AMRAP

  • 5 Wall Climbs (or 5 Pike Pushups)
  • 10 Back Extensions
  • 20 m Broad Jumps

Rest 2 min

5 min AMRAP

  • 5 Wall Climbs (or 5 Pike Pushups)
  • 10 Back Extensions
  • 20 m Broad Jumps

WORKOUT #5: UP DOWN, UP OVER

Equipment needed: Dumbbells

6 rounds:

  • 10 Dumbbell Deadlifts (45#/35#, double)
  • 10 Dumbbell Facing Burpees

WORKOUT #6: RING OF FIRE

Equipment needed: Kettlebell

8 min AMRAP:

  • KB Swings
  • Jump over Kettlebell (facing KB)

Start with 1 rep of each, then 2, then 3 … until 8 minutes is up

WORKOUT #7: QT

Equipment needed: Dumbbells

3 Rounds:

3 min AMRAP, 1 min Rest

  • 15 Dumbbell Deadlifts (35#/25#, double)
  • 10 DB Hang Power Cleans
  • 5 DB Shoulder to Overhead

WORKOUT #8: CHUMBAWUMBA

Equipment needed: Dumbbells

EMOM for 10 min

  • 6 Alternating Dumbbell Snatches (3 per side)
  • Burpees

i.e. Complete snatches at top of minute, burpee for the remainder of time

WORKOUT #9: HEART BURN

Equipment needed: Dumbbells

7 min AMRAP

  • 10 Alternating Dumbbell Snatches
  • 20 Hop Over Dumbbells (lateral hops)

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