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Workout During Lunch
If you're a busy person, then lunchtime may
by the only time you have to train and
maintain a healthy body. That is, assuming
you aren't the type to workout early in the
morning or after work, like most people. A
one-hour lunch break is more than enough
time to carry out an adequate workout
routine, but when you need to squeeze in
time to actually get to the gym, eat lunch
and change, then a one-hour workout becomes
a 20-minute workout.
Just follow this simple lunchtime workout
plan and you'll be able to maintain a
healthy body and still have time to
do the things you enjoy before and after
work. The best part is you won't even need
to shower since the routine isn't too
demanding, therefore perspiration will be
minimal.
Remember that this workout routine is not
intended for advanced trainers seeking
muscle growth. It is designed to maintain a
healthy and good-looking physique. Make sure
you eat a healthy snack at least 60 minutes
before your lunch break (training session),
and eat your full meal right after your
workout.
C ardiovascular
and Lower Body
Your cardiovascular sessions should consist
of a half hour daily walk, which can easily
be done outdoors. Simply lace up your
quality walking shoes and go for a stroll
around the block. Go out regardless of the
weather; just make sure to dress adequately.
An effective alternative to going outside is
walking up and down your office building
staircase. Stair climbing will work your leg
muscles and increase your heart rate at the
same time.
A 30-minute walking session 5 times a week
is enough to work your entire lower body and
cardiovascular system. To maintain a
constant progression, try to increase your
pace on a weekly basis. Set goals and
gradually increase your distances. For
example, go around the block 6 times instead
of 5 in a 30-minute time span, or climb the
staircase 10 times instead of 9.
If possible, alter your cardiovascular
sessions: use the staircase one day, and
walk around the block on other days.
Upper
Body
After your 30-minute aerobic session, return
to your office space and begin your upper
body workout by doing a few basic stretches.
Find a clean space on the floor (spacious
enough to fit your entire body) and carry
out the following full-fledged pushup
workout to tighten your whole upper body.
Check out the pushup routine to keep you fit
on your lunch break.
For better results, carry out this pushup
routine 3 times a week on Mondays,
Wednesdays and Fridays, after your daily
cardiovascular routine. Make sure to
contract your abs throughout your sets to
ensure better form and results.
B asic
Pushups
Basic pushups will work your entire chest
area, triceps and rear deltoids. Carry out 3
sets of 10 to 15 repetitions (depending on
your fitness level), and gradually increase
the repetitions as the movement becomes
easier. Once the movement becomes too easy,
simply elevate your feet on a chair to
increase resistance.
Instructions
Lay face down on the floor with your
legs extended behind you and your hands
directly beneath your shoulders.
Your fingertips should be pointed
straight ahead; make sure you keep your back
flat and your head in natural alignment with
your spine.
Get into the starting position by
extending your arms straght from your
shoulders, which lifts your entire body off
the floor.
While keeping your body stable, go down
until your nose almost touches the floor.
Exhale as you push back to the starting
position with your chest and triceps.
Try not to lock your elbows in order to
keep constant tension on your muscles.
C lose-Grip
Pushups
Close-grip pushups will mostly work the
tricep muscles, the inner chest and the
trunk muscles. Once again, carry out 3 sets
of 10 to 15 repetitions (depending on your
fitness level), and gradually increase the
reps as the movement becomes easier.
Instructions
Use the same starting position and
breathing pattern as the basic pushup.
Bring your hands together and form a
triangle with your index fingers and thumbs.
As you go down to the floor, your elbows
should go to the side, which incidentally
puts more stress on your triceps and inner
chest.
Close-grip pushups also require more
balance. By stabilizing your body, your
trunk muscles will work throughout the
entire movement.
At first, close-grip pushups might hurt
your wrists, so make sure you stretch
appropriately and start off slowly.
W ide-Grip
Pushups
Wide-grip pushups will work your chest, rear
shoulders and parts of your back muscles.
Carry out the same sets and reps as
aforementioned and gradually increase the
reps as the movement becomes easier.
Instructions
Use the same starting position and
breathing pattern as the basic pushup.
Your hands should be positioned beyond
shoulder width, with your fingers pointing
frontward.
The wider position emphasizes the
tension on your shoulders and lengthens your
pectorals.
Wide-grip pushups are more demanding, so
you will tire more quickly than with other
pushups.
These 3 pushup variations will help keep
your upper body muscles strong and fit. To
finish off the workout, work your abdominal
muscles once a week with a variation of
exercises. Learn how to get your abs ripped;
choose one abdominal exercise, and carry out
3 sets of 20 to 30 repetitions. Once you're
finished the routine, eat a healthy meal and
enjoy your free time -- after work, that is.
Have a great workout!
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