Lunch Time Workout

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About This Workout
Many of our members are looking for a simple routine that they can do that will combine both strength training and cardio. This workout does both, and still targets all the major muscle groups in the body in a sequence of 12 exercises.

  • Location: Set of Stairs inside or outside with a 9X9 ft. floor/ground space nearby.
  • Length: 30 minutes
  • Equipment:

o Yoga Mat
o Light Resistance Tubing with Handles
o Medium Resistance Tubing with Handles
o Jump Rope

  • Type of Workout: Strength & Cardiovascular
  • Muscles Trained: Most major muscles groups (glutes, quadriceps, hamstrings, chest, upper and lower back, shoulders, biceps, triceps, abdominals)
  • Fitness Level: Beginner to Intermediate
  • Impact: Low to Moderate
  • Safety: Warm-up prior to beginning, and wear proper athletic footwear.

**Warm-up (low to moderate intensity)
2 minutes single stair stepping/jump rope feet together
3 minutes double stair stepping/jump rope alternating feet

  • Alternating lunges

o 10-12 reps each leg

  • Push-ups (modified on knees is ok)

o 10-12 reps

  • Abdominal Crunches

o 30 reps

  • Jog the stairs/Jump Rope (moderate)

o 2 minutes

  • Squat / Biceps Curl / Shoulder Press w/ Tubing

o 10-12 reps

  • Bent-Over Triceps Kickback w/ Tubing

o 10-12 reps

  • Jog the stairs/Jump Rope (moderate)

o 2 minutes

  • Seated Rear Deltoid Pull w/Tubing around spread feet

o 10-12 reps

  • Seated Row w/ Tubing around spread feet

o 10-12 reps

  • Supine (face up) floor Bridge hold with legs bent at 90 degrees

o 1 minute

  • Quadruped Opposite Arm & Leg Extension

o 12 reps each arm and leg alternating

  • Jog the stairs/Jump Rope (moderate)

o 2 minutes

Repeat 2-3 Times

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