Lunchtime workouts are pretty common around LJ HQ, especially on Fit Friday! From a speedy walk to a group boxing class (like we’re doing today!) – they’re a great way to smash your move goal for the day and kickstart your afternoon packed with energy and enthusiasm (yahoo!).
We caught up with Coach Camilla to talk about the power of the lunchtime workout and why you should start getting your midday move on!
You feel best when you’re exercising, and you get the most of life when you’re feeling fit, healthy and, well, ACTIVE! But, quite often hurdles such as work, kids, or study can get in the way of your workout fix. The lunchtime work out is the PERFECT way to increase your energy, avoid the afternoon sugar cravings, and squash stress on the head. Here are the 5 steps to smash your lunchtime workout.
ALLOCATE THE TIME
It’s a priority, so treat it like one. You don’t back out of appointments or meetings at work; so book your lunch break workout in to your schedule like an important meeting. If an actual time is set, then you won’t waste time procrastinating about it.
Give yourself a set amount of time to exercise, change clothes, and be ready at your desk again for the afternoon. Set it in to your daily planner and stick to it. You’re far less likely to “skip” your session if you start planning around an already booked appointment with yourself.
Remember, the BEST version of yourself awaits you on the other side of that workout, and your productivity will be through the roof!
KEEP EQUIPMENT TO A MIMIMUM
Take the confusion and guesswork out of the session. You don’t need 12 different pieces of exercise equipment to have an effective workout. When on a lunch break, you need to think efficiently.
Use a Torsion Bar, kettlebell or dumbbells (or no weight if you’re just starting out) to complete a full body workout. With just one piece of equipment, you can work your entire body and incorporate not only strength and toning exercising, but also cardio sequencing.
It literally doesn’t matter where you take your workout. An office common area, a park near by or if you are working from home, set it up in your lounge room. The only space you need is enough to be able to lie down. Easy.
QUALITY OVER QUANTITY
Don’t worry about how LONG you workout out, start thinking about the quality. You can complete an entire full body workout in as little as 20 or 30 minutes. With a set and allocated time, you’ll be more focused and work harder!
After your short, focussed workout you’ll be back at your desk feeling like you have worked harder than if you’d spent an hour sitting on the exercise bike at the gym (being distracted by Instagram and Facebook as your scroll through your phone) – guaranteed!
HAVE A PLAN
Prior planning prevents poor performance. In this case, prior planning prevents PROCRASTINATION. Have a plan in place and program ready to go, and you’ll get the most out of your time.
These sets can be completed with a Torsion Bar, dumbbells, a kettlebell or no additional weights for beginners.
REPEAT 2-3 ROUNDS
- Squat Press x 15
- Over Head Tricep Extension x 15
- Push Ups (knees or toes) x 10
- High Plank Shoulder Taps x 30 Seconds
REPEAT 2-3 ROUNDS
- Front Rack Curtsey Lunge x 10 Each Side
- Romanian Dead Lift x 15
- Bent-over Row x 15
- Jump Squats x 20
REPEAT 2-3 ROUNDS
- Floor Press x 15
- Weighted Hip Thrusts x 20
- Curl and Press x 10
- Burpees x 5
Remember, the lunchtime workout is so much more than a physical act. You will be left feeling motivated, energised, and so much more productive then before you started.
What’s your go-to lunch break workout? @lornajaneactive #fitfriday
Coach Camilla Bazley is an internationally acclaimed athlete and one of the most sort after PT’s in Australia, with a client list that includes the likes of Talitha Cummins, Mark Beretta and Natasha Exelby. Camilla is an expert and ambassador for AUSFIT Torsion Bars.