The Lunchtime Gym Sesh...
- composureactive
- Jan 25, 2015
- 3 min read
This is the perfect workout routine if you just have forty-five minutes at lunch to get yourself to the gym and clear your head a little. Even if you can't stretch to forty-five minutes away from the desk, head down for a shorter session to allow your head some time to process the morning's work. It will be worth it, I promise. It's amazing how many times I have found the perfect solution to a problem while out running,engrossed in my music, then it suddenly comes to me. It is not only personal experiences that urge me to encourage a break from the desk, studies have shown that those who reach the recommended weekly hours of exercise (150mins) have higher well-being than those who don't.
So if you have time off this lunch, don't sit around feeling like you should be getting to the gym. Get up and Go! You will feel better for it. And, if you really can't get away, make an effort to stand up and walk around the office every half hour to stretch your legs and refocus your mind.
1. The cardio
Start by setting the treadmill to level 10 incline and walk for one minute at around 5-6km/hr, then keeping the incline on, switch to a jog (start somewhere comfortable so you don't end up shooting off the end). I usually run at level 10 but aim for anything between 8 and 11km/hr. Keep this going for ten minutes. You should feel burning in your legs and a strong desire to never get on the treadmill again but I promise this is a great way to get a good workout into a short space of time.
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2. The Sets
Aim for three sets of each routine but if you are short on time go for two...
10 REPS x dumbbell row
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10 REPS x Woodchopper
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10 REPS x press-ups
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Do all these exercises three times over. Make sure to keep your back in neutral and that you are keeping your core tight to protect your lower back. Before you go up a weight, check you can do twelve REPS. At this stage you may be ready to go up 1kg but make sure you drop the REPS back down to 10.
3. The Next Sets
These next sets should get your heart rate going again. Start with two sets of each exercise before raising it to three. Make sure your muscles are still warm as these are high intensity movements involving large muscle groups.
10 x times step up lunges on each leg
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10 reps x Dumbbell overhead Squats
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For this exercise, you need to make sure you keep the weight close to your body, keep your arm bent at the elbow until it is above your head. Then bring the weight back down to the floor, going into a squat position. Repeat ten times on each arm. Be careful to keep your feet facing forward, your knees behind your toes and avoid an arched back.
Hopefully this can become part of your weekly routine at the gym. Remember to gradually increase intensity and weight and avoid just doing the same routine everyday. To see a difference you need to mix it up a little. How about a thirty minute swim (You can burn up to 365cals in this time!) or even a lunch time jog with an office mate. Don't make excuses due to time, there is always time for a workout and the only workout you will ever regret is the one you don't do!
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