Fitness

Workout Wednesday Round 2

January 18, 2017
Workout Wednesday Dallas Fitness Blog Blogger Love You More Too

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.

Workout Wednesday Dallas Fitness Blog Blogger Love You More Too

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Let me know if you complete this Workout Wednesday routine!  Leave me a comment below. 

  • Lucy January 18, 2017 at 6:30 am

    I like the idea of quick 60 second workouts. No excuse not to fit them in!

    • Jessica January 18, 2017 at 10:05 am

      Exactly! You can put them all together at the beginning or end of the day or spread them out.

  • Sue Parke January 18, 2017 at 6:38 am

    Great workout and combo! Side leg anything is always a killer for me – I did side leg exercises with a band on Monday and I’m still sore!

    • Jessica January 18, 2017 at 10:05 am

      I love using my bands! They are killer though.

  • Katie Kinsley January 18, 2017 at 6:49 am

    These are good workout moves. I love the ones at focus on the core – like the rope climbing. I work in flutter kicks into most of my workouts!

    • Jessica January 18, 2017 at 10:06 am

      Flutter kicks are great. Core exercises are some of my favorites too.

  • Amber Werner January 18, 2017 at 7:10 am

    These look so easy to do at home! I need a new workout regime so I am so glad you posted this. Totally saving this to do when I get home later.

    Xoxo Amber

    • Jessica January 18, 2017 at 10:06 am

      Thanks, Amber! I hope you love it!

  • Jill January 18, 2017 at 7:24 am

    THIS IS SO GOOD! Thank you- I love it!!! I work from home many days and will try these out instead of the usual get up to walk around and maybe grab a snack too:) Thanks for sharing! XO

    • Jessica January 18, 2017 at 10:07 am

      Yes! They are perfect for that. It keeps you from sitting on your butt too long.

  • Megan January 18, 2017 at 8:06 am

    I love the idea of breaking up the workout in 1 minute segments. I’ll have to give this a try, but my co-workers might give me funny looks 🙂 haha. Also, I love the little gifs you’ve made to show the full move!

    • Jessica January 18, 2017 at 10:07 am

      Thanks, Megan! They may give you funny looks, but when they see how good you look and how much energy you have they will probably stop. haha.

  • Krista January 18, 2017 at 8:59 am

    These are some great ideas for at home, I really need to get my act together and be doing them too 😉

    • Jessica January 18, 2017 at 10:08 am

      Yes! My husband works from home, so I know the importance of getting up and moving every now and then.

  • Mamaguru January 18, 2017 at 9:28 am

    Thanks for this. Not getting to the gym is no excuse!

    • Jessica January 18, 2017 at 10:08 am

      Exactly!

  • Mai Lyn January 18, 2017 at 9:56 am

    Love the round up! 60 seconds never felt so long. Cant forget planks!

    • Jessica January 18, 2017 at 10:09 am

      So true! I included planks in my last WW post, so I tried to spice it up a little.

  • Melissa Blake January 18, 2017 at 9:57 am

    Way to go!!! This gives me motivation!!! xoxo

    • Jessica January 18, 2017 at 10:10 am

      Thank you, Melissa!

  • Rebecca Hicks January 18, 2017 at 10:11 am

    Great moves! My favorites are the combo bicep moves and the laying side kicks. They BURN, but in such a good way. I’m loving your fitness posts, Jessica!

    • Jessica January 18, 2017 at 1:04 pm

      Yes they do! I love that you can do them anywhere! Thank you so much, Rebecca. 🙂

  • Arushi Garg January 18, 2017 at 11:18 am

    this is such a cute post !! i love the images and the workouts you have here. I will definitely try them out.

    • Jessica January 18, 2017 at 1:05 pm

      Thank you, Arushi!!

  • Rachel Lynn January 18, 2017 at 12:54 pm

    These workouts look perfect for someone on the go!! I feel like that’s definitely my problem when it comes to working out. I never seem to have enough time for it, but 60 seconds is almost no time at all!

    • Jessica January 18, 2017 at 1:05 pm

      Exactly! Super quick and easy. Thank you. 🙂

  • Tayler Morrell January 18, 2017 at 2:29 pm

    These remind me of the workouts available on the free app called Sworkit. I love using that app!

    • Jessica January 20, 2017 at 8:34 am

      Oh! I will have to check that out! I haven’t heard of it before!

  • Renee groskreutz January 18, 2017 at 4:01 pm

    Ok this is absolutely perfect. I have been trying to figure out what I could do right here in my home office and this is perfect. now I can do some of these workouts on a rainy day like today.

    • Jessica January 20, 2017 at 8:34 am

      That is exactly what it is for! Hope you love it!

  • dixya @food, pleasure, and health January 18, 2017 at 7:00 pm

    bicpeps are my fav workout…i cant wait to try this sometime soon, esp with the weather i dont want to step out at all.

    • Jessica January 20, 2017 at 8:35 am

      I am learning to love bicep exercises! I used to hate arm stuff, but I am getting stronger and can see a difference.

  • Sara January 19, 2017 at 2:29 am

    What a fantastic way to get a workout in even during a busy working day. Except for the mountain climbers and the glute bridges even I can do this.

    I usually do a short workout on the bike early in the morning.

    • Jessica January 20, 2017 at 8:38 am

      Yes. It’s perfect for people who work from home. Bikes are a great workout and cardio in the morning gets your blood flowing.

  • Alexandra January 19, 2017 at 3:55 am

    Great exercises really need to get motivated and give them a try.

    • Jessica January 20, 2017 at 8:38 am

      I hope you do!

  • Divya @ Eat. Teach. Blog. January 19, 2017 at 5:08 am

    Mountain climbers KICK MY BUTT. No matter how “in shape” I am, I will always get beaten by burpees and mountain climbers. Hahha. Those full body workouts, man. They get you.

    • Jessica January 20, 2017 at 8:40 am

      Me too! However, I can do anything for 60 seconds. haha.

  • Quinn Caudill January 19, 2017 at 6:46 am

    Just what I need a 60 sec workout. Great instructional vid!

    • Jessica January 20, 2017 at 8:40 am

      Thank you, Quinn! It’s perfect for a burst of energy.

  • Annissa January 19, 2017 at 9:27 am

    This is a workout even I can fit into my life! Breaking it up into 60 second segments make it seem less like a workout and more like a break from work! Great idea!

    • Jessica January 20, 2017 at 8:41 am

      Exactly!! It’s perfect for those that stay at home. 🙂

  • Lee Anne January 19, 2017 at 12:06 pm

    Ok, I love this so much! Totally going to do some of these workouts.

    XO
    Lee Anne
    http://www.lifebylee.com

    • Jessica January 20, 2017 at 8:41 am

      Yay! Thanks, Lee Anne!

  • Helene January 19, 2017 at 2:15 pm

    Great idea! And only 60 sec, wow! This is what i need when i am home and have some free time. Keep up the good work!

    • Jessica January 20, 2017 at 8:42 am

      Thank you, Helene! I hope this is doable for almost everyone.

  • Kat January 19, 2017 at 2:39 pm

    Great little workout! Now I’m pumped for the day 😀

    • Jessica January 20, 2017 at 8:43 am

      Thank you, Kat!! 🙂

  • Mama Munchkin January 20, 2017 at 11:43 am

    These are GREAT!!! I am really working hard to get in shape this year. I always fall off the wagon once I get close which stinks. But, this time around I am more committed than ever. I think these would be excellent additions to my fitness routine. I am going to try incorporating them during play time with the kids. Sometimes I feel like I am just standing or sitting supervising them, this would give me something productive to do. Thanks!!

  • Brittany Giles January 22, 2017 at 8:05 pm

    Those alternating kicks look easy but when executed correctly really bring the burn! I enjoyed incorporating them into todays sweat session!