Hey yall,

If you are like me and short on time and feel that 24 hours is not enough time in the day but want to incorporate a little work out in your already busy schedule, I found a workout on Pinterest that could be helpful and can be done in your office on your lunch break.  I like to work out as best as I can in the morning before I go to work (It doesn’t always happen, but I make a concerted effort to do something at least 3 times a week.) Of course with all exercise regime, you have to incorporate healthy eating habits as well.

Hope these helps us all:

1. Modified Side Plank Crunch – 10-12 crunches on each side
   
   Begin lying on your right side with your right forearm down beneath right shoulder and right knee bent on the floor with left leg long and straight.  Keep your abdominals engaged and try to to not let your hips rise or drop.

   Pull left elbow and knee together on top so they crunch right above your hips.  Lengthen left arm and leg back straight to start position.  Repeat for desired number of reps and switch sides.

   Targets: arms, shoulder, core
2. Side Plank Lift and Lower – 10-12 lifts on each sideStart by laying on your right side with forearm below shoulder, body lifted and legs long and feet stacked. Keep body straight, abs tight and place left hand on hip.

   Dip your hips down towards the mat and lift back up using your obliques and core muscles.

   Targets: arms, shoulders, core

3. Push-Up T – 5 on each sideBegin in a plank position with hands below shoulders, legs long and abdominals tight so your body is in a straight line.

   Bend elbows lowering chest to the ground, keeping gaze in front of fingertips.

   Press chest back to start position and open right hand and hip to the ceiling so you end up in a side plank position. Feet stay staggered and legs long.

   Rotate right hand back to start position and repeat exercise, this time opening the left hand into side plank. This is one repetition.

   Continue for desired number of repetitions.

   Targets: arms, shoulders, core

4. Hip Dips – 10-12 times switching back and forth right to left (make sure you don’t scrunch up at your shoulders and neck)Begin in a forearm plank position with your forearms flat on the mat, making sure that your elbows are aligned directly under your shoulders, your core is engaged, and your body is in a straight line from your head to your feet.

   Lower your left hip toward the floor until it almost touches and then immediately raise back to center.

   Repeat on the right side.

   Targets: shoulders, core,  back

5. In In Out Out Plank – Repeat 10 times leading with the left foot, then 10 times leading with the right foot. 

    

   Begin in a forearm plank position with your body in a straight line and abdominals contracted.

   Step your left foot out to the left.

   Step your right foot out to the right.

   Step your left foot back to center.

   Step your right foot back to center.

   Repeat for desired number of reps then repeat leading with the right foot.

   Targets: shoulders, core, quads

6. Plank Single Arm Reach – 10-12 total reachesBegin in a plank position with your shoulders over your wrists and your body in a straight line.

   Raise your right arm and hold keeping abs tight. Repeat on the other side.

   Targets: arms, shoulders, core

7. Bend Extend Ab Tuck – 10-12 repetitionsStart seated on mat with arms behind you, hands on the mat and fingers facing your backside. Sit back on your hands and lift up your feet off the mat keeping the knees bent.

   Keep abs tight and press your legs out long and lower back down slightly. You should feel your lower abdominals working, then push yourself back up and pull your knees in to return to your starting position.

   Targets: core, back

8. Mid-Back Extension – 10-12 liftsStart lying face down on mat. Lift abs away from mat to engage them and slide the shoulders down the back. The head is lifted in a low hover. Your body is one long line.

   Using your back muscles and core, lift the chest away from the mat into extension as you exhale. Think of lengthening from the crown of the head.

   Inhale and return back down to the mat slowly getting longer through the spine as you return.

   Targets: back, core

xoxoxo

Meli Mel