Quick Lunch Break Workouts
One of the biggest challenges we can face as a busy woman is finding the time to workout. So many of our online clients busy busy working women! As a working woman myself, I have learned to schedule workout sessions during my breaks between training clients. Often, I have just 30-45 minutes. That doesn’t seem like much time, but I get it planned out ahead of time for those days, and I actually love it!
These are two of my FAVORITE quick go-to workouts that fit perfectly into a lunch break. Pack up your workout gear, water, and protein shake… Be prepared to sweat!
WORKOUT 1: LEGS
Warm-Up: Foam Rolling and Dynamic Stretching
To maximize time, I do tri-sets and super-sets. Rotate between each exercise with each Tri or Super Set until the sets and reps have been completed. I keep the intensity high and push myself, keeping my rest between sets very short - no more than 30 seconds.
Tri-Set
Glute Bridge 3x20
Body Weight Squat 3x15
Step-Ups 3x8 Each Leg
Super-Set
Single Leg Dead Lift 3x10 Each Leg
Heavy Goblet Squat 3x10
Super-Set
Romanian Dead Lift 3x10
Split Squats 3x8 Each Leg
End with Static Stretching
WORKOUT 2: SHOULDERS
Warm-Up: Foam Rolling and Dynamic Stretching
Tri-Set
Seated Dumbbell Shoulder Press 1x15, 3x10
Reverse Cable Fly 3x10
Push-Ups 3x8-10
Tri-Set
Front Raise 3x10
Lateral Raise 3x15
Standing Barbell Press 3x8-10
Super-Set
Upright Row 3x10
Reverse Dumbbell Fly 3x15
End with Static Stretching
These workouts can be completed in 45 minutes or less with time to get back to work. If you only have 30 minutes you can always modify. I truly believe that there is always enough time in the day to take care of YOU (even if it is on your lunch break)! I hope you enjoy these workouts on yours!
Post by SiS Coach, Amy
Amy is a busy mom of 2, Sisters in Shape coach, and full time personal trainer. She is dedicated to her clients success and helping them step into their own power to realize their strength.
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