Having a job in the real world is hard. Instead of filling your lunch hour with recess and processed sugar, you’re faced with the realities of overloaded schedules and nutrition labels telling you that everything you eat is terrible.
To bring a little bit of recess back into your schedule, Barry’s Bootcamp trainer Bradley Seidenglanz recommended some of the best workouts you can squeeze in during lunch, without having to squeeze out your shirt before returning to your desk. Sure, there may be some droplets here and there, but nothing a quick paper towel rubdown in the bathroom can’t fix -- and if you don’t even have 30 minutes, you can always shorten the number of sets.
1. Chest, triceps & ab blast
For a little upper- and lower-body action, perform each exercise for one minute. Finish five sets of 60-second intervals, with one minute of recovery in between each set.
- Wide-grip push-ups: Push-ups are one of the best full-body exercises you can do without equipment (that’s why they’re so freakin’ hard!). For wide-grip push-ups, start with your hands on the floor, palms facing down -- about 6in wider than your shoulders. With your legs straight and abdominals tight, bend your elbows and let your chest sink to the floor before pressing yourself back up. Can’t pump out push-ups for a full minute? Hold a plank if you get tired.
- Triceps dips: Start with the heels of your palms on a bench, chair, or elevated, stable surface. With your weight pressing into your palms, keep your elbows tight to your body, bending them as your butt drops to the floor. Let your shoulders get parallel with your elbows before pressing back up. That’s one rep! Keep your legs straight at first, but as fatigue sets in (because it will), you can bend your knees and bring your feet closer to your body.
- High-plank spider: OK, this exercise sounds like something you have to do while dangling from the ceiling, but it won’t leave you hanging -- just sore. Start in a push-up position with your palms on the floor, arms straight, back flat, and abdominals tight. Slowly bring your right knee to meet the left elbow (or as close as you can get it). Return to your original starting position before repeating the motion on your right side. Keep your abdominals tight, and get ready to feel the burn in your obliques!
- Bench press, elbows to floor: You can do this pectoral workout while lying on the floor. On your back, hold dumbbells (choose your own weight) straight up above your chest, palms facing away from your head, knuckles facing your face. Slowly bend the elbows towards the floor and control the drop, keeping your dumbbells about 6in wider than your chest. Once the triceps and backside of your upper arm meet the floor, press dumbbells back up so your arms are straight.
- Dual-arm tricep kickbacks: Start off holding a heavy dumbbell in each hand, with your knees bent slightly. Push your butt back, tuck your pelvis, and let the chest drop so you are nearly horizontal with the floor -- without rounding your back. Lift your elbows up by your side, keeping a 90-degree bend at the elbow joint between your upper arm and forearm. Exercising control, push the dumbbells back until your forearm is horizontal with the floor, and the height of your hand is level with your elbow. Return to starting position, and repeat!