A super simple quick lunch time workout with Rachael Finch

August 20, 2018

Moving your body every day is so important for overall and long-term health. If that means getting in a workout in on your lunch break, then great. The added bonus, you’ll get back to your desk feeling awesome and you won’t need that afternoon caffeine hit! All of the BodyWork circuits on my program (www.bodybyfinch.com) are HIIT (High-Intensity Interval Training) and 24 minutes in total, making them the perfect option for a lunchtime workout. There are 6 exercises to complete for 4 rounds. Each exercise is completed for 30 seconds, with a 10-second rest. See below for a quick lunchtime blast:

Exercises – 6

Rounds – 4

Work: 30secs / Rest: 10secs

End of round rest: 60secs

Warm up – 30secs High knees + 30secs Jumping jacks X 2 rounds

Jump squats – Start by completing a normal squat – bend at the knees and sit back in a chair position keeping your spine neutral and long. Press into the ground and jump up explosively as high as you can engaging your glutes and straightening the legs. Land softly and repeat. For a low impact version just complete a normal squat without the jump.

Push-ups – Starting in a plank position holding your core tight. Bend the elbows and lower chest to floor. Push back up to plank position and repeat. If this is too challenging, perform push ups with your knees on the ground.

Forward jab, continuous – Bring your fists up in front of your face and maintain a slight bend in the knee. Hold your core tight and in continuous motion, punch one arm out in front at a time. Continue this motion, maintaining resistance and power through each punch.

Lateral lunges – Take a wide step to the side and bend into the standing leg, keeping your spine in neutral. Push into the ground to return to standing position to repeat on the other leg.

Hold plank – A great core exercise! Place hands on the ground directly under your shoulders. Maintain a straight line with your body, holding the core tight. Keep head facing down.

High knees – This is a cardio based exercise designed to get the heart rate up and blood pumping. In a running action bring one knee up to the chest, then the other. Repeat until the time is up!

Cooldown – 5mins of stretching.

Article by Rachael Finch Founder


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