2 years ago
nokcha
in English · 20,288 Views
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The Ultimate Lunch Break Workout
When you don't have any time to work out, here's a workout for you. This takes about as much time as a bathroom or coffee break and will get your heart pumping harder, your focus back to work, and your mood way way up.
So grab a water bottle and bust these 5 moves!
Deadlift with Press
Stand with your feet hip-width apart and hold a dumbbell in your right hand; push your hips back until the weight is just below your knees (a). Push your hips forward and pull the weight to your chest, then quickly rotate your palm away from you and press the weight directly overhead(b). Slowly reverse the movement to return to start. That's one rep. Do six, then repeat on the other side.
Single-Leg Dumbbell Row
Holding a dumbbell in each hand, stand on your right leg, bend forward, and raise your left leg behind you, arms straight, palms facing your leg (a). Row the weights to your chest, elbows out (b), then lower. Do six reps, then switch legs and repeat.
Negative Push-Down
Start In a pushup position, with your body in a straight line from head to heels (a). keeping your back flat, bend your elbows and lower your body as slowly as possible (b). Return to start. That's one rep. Do 12.
Split Squat with Arnold Press
Hold a pair of dumbbells above shoulder height, elbows bent and palms facing you; step your right foot forward about two feet and bend both knees. Hold this position (a). Press the weights overhead, rotating your palms away from your body (b). That's one rep. Do six, then switch sides and repeat.
Anchored Side Leg Raise
Lie on your left side, legs and hips stacked, arms straight out at shoulder level; hold a dumbbell with both hands (a). keeping your upper body steady, slowly lift both feet four to six inches off the floor (b). Pause, then lower. That's one rep. Do 10, then repeat on the other side.
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5 comments
I've got to start bringing my dumbbells to work!
2 years ago·Reply
Once the weather is nicer I plan to go to the park over my lunch break, so maybe I'll do this routine there!
2 years ago·Reply
@sophiamor you'll actually be surprised how much you'll use them if you have a set with you at your desk :)
2 years ago·Reply
I'm imagining me deadlifting at work. Hmmmm....
2 years ago·Reply
Maybe not my lunch break but definitely a weekend morning workout!
2 years ago·Reply