Training

Your Lunchtime Workout

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Only have 30 minutes for a good workout during your lunch break? That isn’t a problem. In fact, it is rather ideal. Knowing you only have a specific timeframe to exercise can help with your focus as well as you pace. Getting to the gym, working out, changing, and getting back to the office can be done in under an hour. Now hopefully the boss won’t mind if you eat your post-workout meal at your desk!

The biggest key to this type of workout is focus and intensity. You can’t afford to waste sets or do exercises that aren’t giving you the maximum benefit. Ideally you might want to do more but in many cases you just have to make due with what you have.

The Lunchtime Routine

This routine is done over five days with the expectation of resting on the weekends. Cardio can be done at a separate time. But the fast pace of this workout will help keep your heart rate up for a good part of the afternoon. We are using an A and B workout in some cases to ensure we are hitting the full range of a bodypart. Make sure to alternate between workouts every week.

The sets include warm-up sets. On the final set of any exercise it should be maximum effort at the heaviest weight possible for the lower end of the rep range. Fewer sets are used in some cases because the muscles should be sufficiently warmed up.

  • Monday – Chest/Abs
  • Tuesday – Quads/Hamstrings
  • Wednesday – Shoulders/Calves
  • Thursday – Back/Abs
  • Friday – Arms

Chest and Abs Routine A:

  • Incline Dumbbell Press – 3 sets of 6 to 10 reps
  • Flat Bench Flyes – 2 sets of 8 to 12 reps
  • Decline Dumbbell Press – 2 sets of 8 to 12 reps
  • Dumbbell Pullovers – 2 sets of 8 to 12 reps
  • Machine Crunches – 2 sets of 30 reps
  • Roman Chair Leg Raises – 2 sets of 30+ reps

Chest and Abs Routine B:your lunchtime workout

  • Pushups super-set with Incline Bench Flyes – 2 sets of 20 reps
  • Dips super-set with Dumbbell Pullovers – 2 sets of 20 reps
  • Bicycle Crunches – 2 sets of 30 reps
  • Jackknife Crunches – 2 sets of 30 reps

Quads and Hamstrings Routine A:

  • Squats – 5 sets of 12 reps – pick a weight that you can handle for 20 reps and do 5 sets of 10 to 12 reps resting only 1 minute between sets
  • Stiff-Legged Deadlifts – 5 sets of 12 reps – pick a weight that you can handle for 20 reps and do 5 sets of 10 to 12 reps resting only 1 minute between sets

Quads and Hamstrings Routine B:

  • Hack Squats – 3 sets of 6to 10 reps
  • Dumbbell Lunges – 2 sets of 8 to 12 reps
  • Leg Press – 2 sets of 20 reps (feet positioned high and wide to hit hamstrings as well)
  • Lying Hamstring Curls – 2 sets of 8 to 12 reps

Shoulders and Calves Routine:

  • Dumbbell Side Laterals – 3 sets of 8 to 12 reps
  • Dumbbell Rear Laterals – 2 sets of 8 to 12 reps
  • Dumbbell Front Rows – 3 sets of 8 to 12 reps
  • Seated Calf Raises – 3 sets of 10 to 15 reps
  • Standing Calf Raises – 3 sets of 10 to 15 reps

Back and Abs Routine A:

  • Deadlifts – 5 sets of 8 to 12 reps
  • Chin-Ups – 50 reps (use as many sets necessary to get there – if 50 is far too many start smaller)
  • Pick 3 Core Exercises and perform twice thru on a circuit with 30 seconds per exercise

Back and Abs Routine B:

  • Barbell Rows – 3 sets of 6 to 10 reps
  • Wide Grip Pulldowns – 3 sets of 8 to 12 reps
  • Underhand Grip Cable Rows – 2 sets of 8 to 12 reps
  • Lat Pullovers – 1 set of 12 to 15 reps
  • Lower Back Machine – 2 sets of 12 to 15 reps
  • Pick 2 Core Exercises – 2 sets of 1 minute each

Arms Routine A:

  • Barbell Curls – 3 sets of 6 to 10 reps
  • Incline Dumbbell Curls – 2 sets of 8 to 12 reps
  • Triceps Dips – 3 sets of 6 to 10 reps
  • Rope Triceps Extensions – 2 sets of 8 to 12 reps

Arms Routine B:

  • Alternating Dumbbell Curls – 3 sets of 8 to 12 reps
  • Single Dumbbell Preacher Curls – 2 sets of 12 to 15 reps
  • Incline EZ Curl Triceps Extensions – 3 sets of 8 to 12 reps
  • Overhead Dumbbell Triceps Extension – 2 sets of 12 to 15 reps

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