Workouts for your Lunch Break

I’m back and ready to attack with.. Wacky Wednesdays! (Clever, right?) I figure that hump days are the perfect days to blog about random things, whether it be something inspirational I want to share with you, some type of informative post or what Im going to be doing today, which is something fitness related (I haven’t done in a hot minute).

With September comes the cooler fall months, going back to school.. and your ever so warm bed that sometimes you just cant muster up the courage to leave when your alarm clock rings at 6:30 am. We’ve all been there, and I wholeheartedly believe in listening to your body when it needs extra rest. Yet if we want to truly treat our bodies well, we needed to exercise on a daily basis to release endorphins, boost our metabolisms and reduce the risk for disease.

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Finding the time to exercise when your schedule is already jam packed with activities can make working out feel like a chore, when moving your body should be the opposite! I want to help make the quest to fit in a workout on a daily basis easier for you, so in the post I will be sharing a HIIT workout, and a Yoga Flow both created by me for you to try yourselves! Both are short, sweet and effective – perfect to squeeze in on your lunch break, after school or quickly in-between activities.

I want to say for a disclaimer that I am not a Fitness Professional (yet), so perform these exercises with caution, and consult a health care practitioner beforehand if you have any concerns. Listen to your body and what it is capable of, and try your best! I believe in you. 🙂

Revitalizing Yoga Flow

  1. Begin at the top of your mat, and follow the basic guidelines for a sun salutation (our Vinyasa for this flow).
  2. Progress into cobra, then into down dog, and from there you will perform 2 different types of yoga lunges: Humble Warrior and Warrior 1, doing the reverse versions of both. Do them 5 times through on both legs. (This photo exemplifies what we are aiming to do here, if we were following the photo, it would be this pose for the reverse, which flows out of a normal warrior one pose.)
  3. Move into an extra-wide squat stance, hands at your hips, and pulse 5 times. Flow your arms above your head, interlock your fingers and keeping your arms straight, pulse another 5 times.
  4. Follow another basic sun salutation style Vinyasa, and from down dog, move into tabletop position, doing a few simple cat-cow motions.
  5. Raise opposite arm and leg (ex. your right arm and left leg) in front and behind you (straight) and hold in place for balancing table pose for 5 breaths. Repeat on the other side.
  6. Lie flat on your back, and from there, lift your legs so they both are perpendicular to your body. Lower each individual leg, parallel and approx. 5 inches from the floor. Raise and lower each leg individually 6 times, alternating between sides and keeping one leg perpendicular and one leg parallel to the floor each time.
  7.  Rise to stand at the top of your mat, and attempt to balance yourself in such a way that you can complete the dancers pose on either leg for 5 breaths.
  8. Complete another Vinyasa, and from down dog, move into plank. Complete 10 “yoga push-ups” in plank, and then lie down into child’s pose.
  9. Rise to the top of your mat, placing your hands at your chest to complete this flow. Namaste.

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By the time this post goes live, I should have a short video on my YouTube channel for demonstration. Keep checking back for updates on that! 🙂

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Full Body HIIT

Taking just under 20 minutes to complete, this High Intensity Interval Training workout is sure to get your heart pumping and blood flowing!

It consists of two 7-minute rounds, completed back to back, in which you try to complete as many repetitions of the movements listed for each individual round before the timer is up. A 30 second to 1 minute break is recommended in between each round, as well as a quick 5-10 second break in between moves, if needed.

Round 1

  • 10 burpees
  • 15 kettle-bell squat and press
  • 10 mountain climbers
  • 15 commandos
  • 10 in and out (star-style) jumps

Repeat this as many times as you can until the 7 minutes are up.

30 second to 1 minute water break and rest.

Round 2

  • 15 jumping jacks
  • 10 lunges (each leg)
  • 15 ab bikes (each leg)
  • 10 burpees
  • 15 weighted bent-leg jackknifes

Repeat this as many times as you can until the 7 minutes are up.

You’re done!

I hope that this inspires you to try your hardest to find time in your schedule to treat your body with the respect it deserves and get your booty movin! 😉 If youd like some tips on balancing a busy schedule with a healthy lifestyle, click here.

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Wishing you above all Health & Happiness

Miranda xo

PS: Don’t forget to warm up lightly before and stretch after 😉

 

 

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