Lunch Break Workout (40 Mins)

IMG_6919If you are looking to squeeze in a workout but don’t have a lot of time combo exercises (training more than one muscle group) are your new best friend!

I hit the gym on my lunch breaks at work; I have to keep things simple and effective because I only get about 40-50 minutes. Also, I don’t do that much cardio for that reason and have found weight training to more effective than cardio. Due to this reason, I lean towards incorporating combo exercises where I can feel the burn and get my heart rate up. I tend to rest for 1 – 1 1/2 mins in between sets but listen to your body if you need more or you can shorten it if you prefer less rest. 

This is one of the workouts I have planned for myself later in the week and wanted to share! Eventually, I will film or take pictures of tutorials of exercises but for right now I have linked youtube videos to each.

 

Exercise Reps Sets Rest
Man Makers 6-8 4 1 – 1 ½ mins
Clean & Press 8-10 4 1 – 1 ½ mins
Deadlift & Row 8-10 4 1 – 1 ½ mins
Ab Rollouts 8-10 4 1 – 1 ½ mins

Half Man Makers:

  1. Use dumbbells that you are able to complete a single arm row comfortablely while in a plank position.
  2. Lower dumbells to the ground and while still holding onto them jump your feet back into a plank position.
  3. From the plank position perform a single arm row on each side.
  4. Do one push up.
  5. Then hop your feet forward and while holding the weights come to a standing position.
  6. That is one rep now, repeat!

Perform 6-8 reps x 4 sets

Muscles Targeted: Total Body

*Typically, man makers are performed without the push up and when you bring the weights back to a standing position you them perform a clean and press. I shortened the exercise since I am including a clean and press below.

Clean & Press

  1. Use a barbell that is at a weight where you are able to complete a shoulder press
  2. Holding the barbell with a shoulder width grip, lift the weight toward your chin and without going past the breast bone flip your hands so that they are underneath the weight and you are in the start of a shoulder press.
  3. Complete one press and then reverse the movement back down
  4. That is one rep, repeat!

Perform 8-10 reps x 4 sets

Muscles targeted: quads, hamstrings, glutes, chest, triceps, traps

Deadlift & Row

  1. Use a barbell of moderate weight for this exercise
  2. Start by holding the barbell, slightly wider that hip width and slowly lower the weight to right below your knees while maintain a tight core and flat back.
  3. While in the bent over position, pull your elbows up until they are in line with your shoulders.
  4. Lower the weight back down and return to a standing position.
  5. That is one rep, repeat!

Perform 8-10 reps x 4 sets

Muscles targeted: hamstrings, upper & lower back, shoulders, tricep, core

Ab Rollout

  1. Use a barbell of moderate weight and a mat (to cushion the knees)
  2. Place the barbell horizontally on the middle of the mat.
  3. Come onto your knees and roll the barbell toward you until it is at a comfortable height for you to place your hands on but not lift the barbell. Make sure your hands are about hip width.
  4. While keeping your knees and feet placed on the floor roll the barbell away from you about 2-3 feet.
  5. Slowly roll that barbell back toward you to rise back up into the starting position
  6. You have completed one rep, repeat!

Perform 8-10 reps x 4 sets

Muscles targeted: lower back, upper back, abs

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