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Shape Up: Get in Shape on Your Lunch Hour

Don't have time before or after work to hit the gym? Try adding a little health kick to your lunch with these fat-burning, toning midday workouts.

Photo: Stockbyte

Struggling to squeeze your pre-wedding workout into your busy schedule? We hear you. So we asked Mark Armstrong Peddigrew, a life fitness couch in New York City, to create a weekly workout program specifically designed to get you  breaking a sweat and back to your desk in no time.

The Lunch Workout Formula

Monday/Thursday: chest, shoulders, triceps
Tuesday/Friday: back, legs, biceps

How It Works

Warm-up: 5-minute jog to the gym or use the stairs instead of the elevator
Circuit training: 25 minutes of resistance training combined with cardiovascular training
Cardiovascular training: 10 minutes of moderate- to hard-paced exercises
Abdominals: 10 minutes
Cool-down: 10-minute walk back to the office and change
Total time: 1 hour


Monday

Target areas: chest, shoulders, triceps
Warm-up: 5-minute jog to the gym or use the stairs instead of the elevator

Circuit Training:
Dumbbell chest press x 15 reps
Jumping jacks x 1 minute
Lateral shoulder raises with cable machine x 15 reps
Jogging in place x 1 minute
Tricep dips on the bench x 15 reps
Bench step-ups x 1 minute
Dumbbell chest flys x 15 reps
Jumping jacks x 1 minute
Anterior shoulder raises with cable machine x 15 reps
Jogging in place x 1 minute
Tricep extensions x 15 reps
Bench step-ups x 1 minute
Rest (3 minutes)
Repeat the circuit

tip

Mix up your exercises so that your body doesn't get accustomed to the same cycle every time you train.

Cardio: 10 minutes of moderate to hard-paced jogging, running, or elliptical training
Abs: 10 minutes of crunches, sit-ups, or other core exercises
Cool-down: 10-minute walk back to the office and change

Tuesday

Target areas: back, legs, biceps
Warm-up: 5-minute jog to the gym or use the stairs instead of the elevator

Circuit Training
Seated back rows x 15 reps
Jogging in place x 1 minute
Squat with bicep curls x 15 reps
Short rest (1 minute)
Lateral pull down x 15 reps
Jumping jacks x 1 minute
Lunges with bicep hammer curls x 15 reps
Rest (1 minute)
Repeat the circuit (during the next circuit, lunge using the other leg)

Cardio: 10 minutes of moderate to hard-paced jogging, running, or elliptical training
Abs: 10 minutes of crunches or sit-ups
Cool-down: 10-minute walk back to the office and change

Wednesday

Take a day to rest and let your muscles heal.


Thursday

Target areas: chest, shoulders, triceps
Warm-up: 5-minute jog to the gym or use the stairs instead of the elevator

Circuit Training
Barbell incline chest press x 15 reps
Skip rope x 1 minute
Lateral shoulder dumbbell raises x 15 reps
Jumping jacks x 1 minute
Tricep kickbacks x 15 reps
Skip rope x 1 minute
Dumbbell incline chest press x 15 reps
Jumping jacks x 1 minute
Anterior shoulder dumbbell raises x 15 reps
Skip rope x 1 minute
Overhead tricep dumbbell extension x 15 reps
Jumping jacks x 1 minute
Rest (3 minutes)
Repeat the circuit

Cardio: 10 minutes of moderate to hard-paced jogging, running, or elliptical training
Abs: 10 minutes of crunches or sit-ups
Cool-down: 10-minute walk back to the office and change

Friday

Target areas: back, legs, biceps

Circuit Training
Squatted rows x 15 reps
Note: Squat down, and while still down, perform 15 rows to work the muscles in your back, arms, and legs.
Jogging in place x 1 minute
Preacher bench curls x 15 reps
Short rest (1 minute)
Machine-assisted pull-ups x 15 reps
Jumping jacks x 1 minute
Bench step-ups with bicep curls x 15 reps for each leg
Rest (1 minute)
Repeat the circuit

Cardio: 10 minutes of moderate to hard-paced jogging, running, or elliptical training
Abs: 10 minutes of crunches or sit-ups
Cool-down: 10-minute walk back to the office and change

-- Tia Albright

See More: Getting in Shape