In September, I shared my first Workout Wednesday work day challenge. Today, I am sharing a few of my favorite moves from my workout posts to put together a complete body workout to complete throughout the work day. Workout Wednesday is the perfect routine for anyone who works full time and has trouble finding time to complete a workout. All you need is several 60 second windows to complete. This workout will work every area and even includes several cardio moves.
6 am- 60 seconds of bicep curl combos
To do the move: With your arms down by your side at a 90 degree angle, lift and lower toward your chest. Bring your arms out to a 90 degree diagonal and repeat. This is one set. Continue for 60 seconds.
8 am- 60 seconds of laying side kicks
To do this move: Lie on your right side in a straight line, support head in right hand. Put your left arm in front to support yourself. Lift leg up to hip height. Kick leg straight out in front of you to make a 90° angle with your legs. Try to keep your upper body as still as possible and your legs hip height.
10 am- 60 seconds of mountain climbers
To do this move: With your wrists shoulder distance apart, get in to plank position. Alternate your legs back and forth toward your chest for 60 seconds.
12 pm- 60 seconds of rope climb up
To do this move: Lie on your back, keep your lower back grounded, and lift your legs up (since this is modified, try to make them as straight as you can, but it doesn’t have to be perfect). Reach your right arm across to the opposite side of your left leg, then repeat with your left arm to your right leg.
2 pm- 60 seconds of alternating kicks
To do the move: Either hold on to the arms of the chair or put hands in guard position. Alternate front leg kicks. Be sure to kick with your heel and not your toe. Try to complete as many as you can in the 60 seconds.
4 pm- 60 seconds of single leg glute bridges (30 seconds on each leg)
To do this move: Complete glute bridge (above) with right leg straight out from hip.
6 pm- 10 min walk/run or jump rope routine
Go for a short run or complete my 10 minute jump-rope routine.
8 pm- 60 seconds of tricep combos
To do the move: (Move 1) With your arms straight behind your back, lift and lower 20 times. (Move 2) Lift your arms as high as you can and squeeze your arms and shoulder blades together for 60 seconds.
Let me know if you complete this Workout Wednesday routine! Leave me a comment below.