Workout Wednesday Work Day Challenge

January 9, 2018

Are you ready for the first workout of the New Year? One of my favorite workouts to share is the Workout Wednesday Work day challenge. All you have to do is commit 1 minute, 60 seconds, every 2 hours. This can be done at home or work and the times can be changes to work with your schedule.

One minute workouts throughout the day are great to wake up your brain and get your blood flowing.  This will also improve your focus and attention, in addition to the workout benefits.  Do this challenge in conjunction with your normal workout routine. 

6 am- 60 seconds of tricep combo

To do the move: (Move 1) With your arms straight behind your back, lift and lower for 30 seconds.  (Move 2) Lift your arms as high as you can and squeeze your arms and shoulder blades together for 30 seconds.

8 am- 60 seconds of tabletop slashes

To do this move: Start on all fours (tabletop position) with your wrists under your shoulders and knees under your hips. The band should be around your thighs. Tuck your tail and lift your right leg out to an angle as high as you can without arching your back. (This may not be very high and that is okay. Keeping your tail tucked is most important). Then bring it across your left leg down to the ground making a slash. Repeat 30 seconds, then switch sides.

10 am- 60 seconds of staircase planks

To do this move: Begin in plank with your shoulders directly over your wrists, booty tucked, and push through your heels and hands.  Bring your right arm down, then your left arm down so that you are in a forearm plank.  Push up with your right arm, then your left arm so that you are in plank again.  Continue moving through the series, alternating which arm you bring down first for 60 seconds.

12 pm- 60 seconds of pilates crunch

To do this move: Lie on your back with your legs in tabletop (or a little higher to modify) with your arms out to the side.  Lift your shoulders up to crunch and pump your arms 5-6 times.  Lower down.  Repeat until 60 seconds is up.

2 pm- 60 seconds of punch series 2 

To do this move: Hook punch with your right arm, then hook with your left. Uppercut punch with your right arm, then with your left. Repeat the entire series for 60 seconds.

4 pm- 60 seconds of marching bridges

To do this move: Lie on your back on the mat with knees bent and feet on the floor.  Lift your hips to the sky, pushing through your heels.  Take turns alternating between lifting your left and right legs as you lift and lower.

6 pm- 10 min walk/run or jump rope routine

Go for a short walk/run or complete my 10 minute jump-rope routine.

8 pm-60 seconds of figure 4 stretch

To do this move: Begin by balancing on your right foot.  Cross your left foot over your right thigh above your knee and sit your booty back.  Keep your hands in prayer, or place on your hips to help with balance. Hold for 30 seconds, then release. Repeat on the other side.

Feel free to complete my entire stretches for frequent travelers routine at the end of the evening. 

Check out my other workouts for more inspiration.

Will you take the workout Wednesday challenge? Leave me a comment below. 

  • Beth January 10, 2018 at 9:47 am

    I love the idea of spreading a workout out throughout the day! And many of these moves seem so easy to do!

    • Jessica January 16, 2018 at 12:35 pm

      They really are. I wanted to make it easier to do anywhere!

  • jenna | the urben life January 10, 2018 at 9:58 am

    I love that you showed us just what to do! I’m still such a newbie when it comes to working out, so I need all the help I can get.

    • Jessica January 16, 2018 at 12:36 pm

      Thank you, Jenna! This one is great for all fitness levels for sure.

  • Sam | Away She Went January 10, 2018 at 10:11 am

    I love the idea of doing short workouts throughout the day instead of trying to find time to do it all at once. The videos are super helpful too!

    • Jessica January 16, 2018 at 12:37 pm

      Thank you Sam. 🙂 It’s a great way to split it up and make it easier for many people.

  • Charlotte January 10, 2018 at 11:06 am

    I love this post! Not only the fact that you have so many different isolated body parts represented here, but that you showed us what the workout looks like in addition to describing how to do the moves. Thanks for this!

    Side note: your hair looks adorable in those pigtails. I’m going to work on planking today. My arms have been jello since the holidays 🙂

    • Jessica January 16, 2018 at 12:38 pm

      Aww thank you. They are my workout pigtails. haha. I feel ya on the Jello Arms.

  • Akaleistar January 10, 2018 at 12:48 pm

    These are great workout ideas! Love the gifs 🙂

    • Jessica January 16, 2018 at 12:38 pm

      Thank you!

  • ShootingStarsMag January 10, 2018 at 8:01 pm

    Thanks for sharing – I love that you have gifs; it’s easier for me to do things if I SEE it than if I just read it.


    • Jessica January 16, 2018 at 12:38 pm

      It’s the teacher in me. Various learning styles.

  • dixya @food, pleasure, and health January 10, 2018 at 9:58 pm

    i try to be mindful about stretches and walking at home but all these look very fun!

    • Jessica January 16, 2018 at 12:38 pm

      Thanks girl!

  • Kate January 10, 2018 at 11:10 pm

    Oh, splitting up the workout throughout the day is a rad idea!! One of my goals is to exercise more, and this’ll make that easy! Thanks for sharing!!


    • Jessica January 16, 2018 at 12:39 pm

      Thanks girl! I hope you were able to try it.

  • Larissa January 11, 2018 at 8:49 am

    I never thought about workouts like this! What a great way to incorporate exercise throughout the day – and they do seem super easy to do no matter where you might find yourself!

    • Jessica January 16, 2018 at 1:53 pm

      Thank you girl!

  • Anna January 11, 2018 at 9:02 am

    I LOVE that this workout can be done at home and seems like something I can do. I have been working on getting more exercise in the new year!

    • Jessica January 16, 2018 at 1:53 pm

      Way to go girl!

  • Eli@CoachDaddy January 12, 2018 at 3:14 pm

    I’m in! I just wrote them all on an index card. It’s a little after 4, so I just did the marching bridges – I bet my arse will feel it in the morning, but hey, that’s why I should do this.

    • Jessica January 16, 2018 at 2:08 pm

      Haha. Yes! Very good for the bum for sure. 🙂

  • Mai Lyn Ngo January 15, 2018 at 6:10 pm

    This is brilliant and you are SOOO cute. I love these giphys. lol

    • Jessica January 16, 2018 at 2:08 pm

      Awh. Thank you!

  • sadiee January 16, 2018 at 7:29 pm

    Awesome thanks for sharing! I need to get back to being active!

    • Jessica January 17, 2018 at 9:24 am

      Of course! This is an easy way to do it for sure.