Why not try a lunch break workout during your next 30 minute break.
As we are now past the half way mark of the Bodybuilding Warehouse 8 week transformation challenge, many of you should be in a great routine when it comes to training and exercise, getting a good balance of cardio and weight training along with a good diet, which is key to ensuring your transformation goes as planned.
Being a mum, I understand that sometimes with a busy schedule it can become difficult to fit in a full training session along with cardio, so I have devised some lunch time quickies to get the heart going, raise your temperature and burn some fat stores during your lunch.
A 30 minute power walk
Put on those trainers and go for a fast, brisk walk. Power walking like running is great for getting your heart rate up and getting the blood flowing. A good tip to help tone your arms, is to carry a dumbbell in each hand as you walk, power your way forward.
15 minutes to build your all over body strength
The great thing about dumbbells is that they are small enough for you to take with you to work or keep in your car. The following workout only uses 3 exercises and 1 pair of dumbbells. Following a warm up start with 10 thrusters; Squat and then press both dumbbells overhead. Then with a straight, flat back, bend forward at the waist, hold this position and row both dumbbells to the hips, keeping the elbows in and repeat 8 times. Next, holding both dumbbells at waist height, lunge forwards and rotate both dumbells over your front knee. Finally step through with your rear leg and repeat.
Chair or desk dips
This one is ideal if you work in an office, make sure the chair is strong enough to do the exercise. Have your back facing the edge of your desk, with your arms bent and put your legs out in front of you with your weight going through your hands. Dip down and then push up; you should be feeling the burn in your triceps. Do 3 sets of 10 reps with a short break of 30 mins in between.
7 minute core workout
This is a great one for strengthening your core and toning your tummy muscles. Perform the following exercises one after the other for 7 minutes with no rest. Get into a push up position, and hold the top part of the push up, then alternate slowly tapping your opposite shoulder to the floor, keep your core tight and your back flat and repeat 10 times. Next get into a side plank position and try to hold for 30 seconds, alternating each side 5 times. Finish by lying on your back with your legs and arms pointing upwards, lower your opposite arm and leg to the floor and back to the starting position for 16 reps.
Squat down in front of your chair without supporting yourself, then slowly lower down so that your bottom just touches the seat of the chair then come up again, do 3 sets of 20 reps with a break of 30 seconds between.
Always remeber to keep hydrated during exercise, Drinking enough water helps to boost your metabolism and helps your body burn fat at a quicker rate. Hope you enjoy these exercises, as you become fitter, you will be able to do more within your 30 minute routine, helping you to get stronger!