LUNCH TIME EXERCISE FOR EXECUTIVES If you're a busy man, then lunchtime may be the only time you have to train and maintain a healthy body. That is, assuming you aren't the type to work out early in the morning or after work, like most people.
A one-hour lunch break is more than enough time to carry out an adequate workout routine but when you need to squeeze in time to actually get to the gym, eat lunch and change, then a one-hour workout becomes a 20-minute workout.
Just follow this simple lunchtime workout plan and you'll be able to maintain a healthy body and still have time to do the things you enjoy before and after work. The best part is you won't even need to shower since the routine isn't too demanding, therefore perspiration will be minimal.
Remember that this workout routine is not intended for advanced trainers seeking muscle growth. It is designed to maintain a healthy and good-looking physique. Make sure you eat a healthy snack at least 60 minutes before your lunch break (training session), and eat your full meal right after your workout.
Cardiovascular and lower body
Your cardiovascular sessions should consist of a half hour daily walk, which can easily be done outdoors. Simply lace up your quality walking shoes and go for a stroll around the block. Go out regardless of the weather; just make sure to dress adequately. An effective alternative to going outside is walking up and down your office building staircase. Stair climbing will work your leg muscles and increase your heart rate at the same time.
A 30-minute walking session 5 times a week is enough to work your entire lower body and cardiovascular system. To maintain a constant progression, try to increase your pace on a weekly basis. Set goals and gradually increase your distances. For example, go around the block 6 times instead of 5 in a 30-minute time span, or climb the staircase 10 times instead of 9.
If possible, alter your cardiovascular sessions: use the staircase one day, and walk around the block on other days.
Upper body
After your 30-minute aerobic session, return to your office space and begin your upper body workout by doing a few basic stretches. Find a clean space on the floor (spacious enough to fit your entire body) and carry out the following full-fledged pushup workout to tighten your whole upper body.
Check out the pushup routine to keep you fit on your lunch break
For better results, carry out this pushup routine 3 times a week on Mondays, Wednesdays and Fridays, after your daily cardiovascular routine. Make sure to contract your abs throughout your sets to ensure better form and results.
Basic pushups
Basic pushups will work your entire chest area, triceps and rear deltoids. Carry out 3 sets of 10 to 15 repetitions (depending on your fitness level), and gradually increase the repetitions as the movement becomes easier. Once the movement becomes too easy, simply elevate your feet on a chair to increase resistance.
Instructions
• Lay face down on the floor with your legs extended behind you and your hands directly beneath your shoulders.
• Your fingertips should be pointed straight ahead; make sure you keep your back flat and your head in natural alignment with your spine.
• Get into the starting position by extending your arms straight from your shoulders, which lifts your entire body off the floor.
• While keeping your body stable, go down until your nose almost touches the floor.
• Exhale as you push back to the starting position with your chest and triceps.
• Try not to lock your elbows in order to keep constant tension on your muscles.
close-grip pushups
Close-grip pushups will mostly work the triceps muscles, the inner chest and the trunk muscles. Once again, carry out 3 sets of 10 to 15 repetitions (depending on your fitness level), and gradually increase the reps as the movement becomes easier.
Instructions
• Use the same starting position and breathing pattern as the basic pushup.
• Bring your hands together and form a triangle with your index fingers and thumbs.
• As you go down to the floor, your elbows should go to the side, which incidentally puts more stress on your triceps and inner chest.
• Close-grip pushups also require more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement.
• At first, close-grip pushups might hurt your wrists, so make sure you stretch appropriately and start off slowly.
Wide-grip pushups
Wide-grip pushups will work your chest, rear shoulders and parts of your back muscles. Carry out the same sets and reps as aforementioned and gradually increase the reps as the movement becomes easier.
Instructions
• Use the same starting position and breathing pattern as the basic pushup.
• Your hands should be positioned beyond shoulder width, with your fingers pointing frontward.
• The wider position emphasizes the tension on your shoulders and lengthens your pectorals.
• Wide-grip pushups are more demanding, so you will tire more quickly than with other pushups.
These 3 pushup variations will help keep your upper body muscles strong and fit. To finish off the workout, work your abdominal muscles once a week with a variation of exercises. Learn how to get your abs ripped choose one abdominal exercise, and carry out 3 sets of 20 to 30 repetitions. Once you're finished the routine, eat a healthy meal and enjoy your free time -- after work, that is.
Have a great workout!
By: Bola Browne 21/12/09
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