Quick Lunch Break Workouts

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One of the biggest challenges we can face as a busy woman is finding the time to workout.  So many of our SiS Online Clients are busy usy 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!

 
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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

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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

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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!

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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..  

 

Do you wish you had someone to REALLY support you FULLY to reach your goals through:

  • EXERCISE (specific to your unique life!), 
  • NUTRITION (specific for your unique body and goals!)
  • Accountability and mindset coaching
  • An approach that takes your long term health and lifestyle into account
  • Peer support from other like-minded women?

Through the unique sisterhood of our Sisters in Shape online client/coach community, women are changing. We know that our affordable, balanced and fully CUSTOMIZED approach to helping you crush your goals is what you've been looking for.

GET STARTED TODAY > 

 

My Fav Leg & Booty Workout This Month!

Photo taken immediately after leg workout...by my 7 year old...cut off my head but actually preferred it as my post-workout "look" is best shown neck-down ;) #workouthair

Photo taken immediately after leg workout...by my 7 year old...cut off my head but actually preferred it as my post-workout "look" is best shown neck-down ;) #workouthair

A weekly session focussed on legs in the weight room has been a cornerstone of my exercise program for many years!

It's my most challenging weight-lifting session of the week so I always do it on Saturday or Sunday...away from my busy workweek schedule. Legs require a special mental focus - it's a big muscle group, and it requires me to dig deep in order to show-up with the right focus. 

In my leg workout, I feel like I could conquer the world!  Work projects that seemed so hard during the week, become 100% do-able ...and I KNOW I can handle the tough stuff in work and life after I go toe-to-toe with a leg program. 

Legs workouts are ALLLLLL mental.  If you mentally only sort-of show-up you get only sort-of results (mentally and physically).

Legs workouts are ALLLLLL mental.  If you mentally only sort-of show-up you get only sort-of results (mentally and physically).

My son Curtis...posing for a post-workout blog shot must be genetic ;) 

My son Curtis...posing for a post-workout blog shot must be genetic ;) 

But like everyone, doing the same old stuff can get BORING. I like new, fresh ways to hit my bottom half...and have learned you NEVER should be bored in a workout. Why? Because there are waaaay too many fresh and effective ways to lift weights. 

This is my fav leg & booty workout this month...I hope you get to "enjoy" it too ;)

Let me know if you give it a try!

MY JULY LEG & BOOTY WORKOUT

Warm-Up: 5-10 minutes (easy cardio, then dynamic lower body stretches)

*Rest 60 seconds between each exercise.  Complete all sets in the exercise before proceeding to the next exercise*

Exercise 1: Tri-Position Smith Squat: 3 x 10 Reps Each Stance (no rest between each)

1) Wide Stance/Toes Pointed Out (almost sumo squat position) > VIDEO
2) Shoulder Width Stance/Toes Pointed Slightly Out > VIDEO
3) Feet Together/Heels Elevated on 25lb Plate > VIDEO

Exercise 2: Single Leg Controlled Squat: 3 x 12 (Light weight, focus on depth and keeping constant tension on the quad) > VIDEO

Exercise 3: Single Leg Hyperextension for Ham/Glute: 4 x 8 each leg > VIDEO
Should be more difficult than using two legs and feel less stress on lower back.

Exercise 4: Weighted Split Jump Squat: 3 x 10 each leg > VIDEO

Exercise 5: Hamstring Deadlift with Elevated Toes: 4 x 12 > VIDEO
Legs should be shoulder width apart so might need to use two 25lb plates to elevate toes.

Exercise 6: Reverse Stationary Lunges: 2 x 15 each leg

Post By SiS Erica

Erica is founder of Sisters In Shape.  As a full-time corporate finance executive & mom of 2, she thrives being in the SiS community.

Erica finds strength, energy and empowerment with SiS that she carries into all aspects of her life.

Do you wish you had someone to REALLY support you FULLY to reach your goals through:

  • EXERCISE (specific to your unique life!), 
  • NUTRITION (specific for your unique body and goals!)
  • Accountability and mindset coaching
  • An approach that takes your long term health and lifestyle into account
  • Peer support from other like-minded women?

Through the unique sisterhood of our Sisters in Shape online client/coach community, women are changing. We know that our affordable, balanced and fully CUSTOMIZED approach to helping you crush your goals is what you've been looking for.

GET STARTED TODAY > http://www.sisinshape.com/coaches/

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