Do you ever get in to a mid-week rut? Wednesdays can be challenging, especially after a three day weekend. Today, I am bringing you a Workout Wednesday Work Day Challenge. This work day challenge can be done whether you work at home or an office. All you need to do is commit to one minute every two hours for a quick breakout workout. Feel free to change the times to a time that works for you throughout the day, but complete all 8 challenges before bed.
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 counter top pushups
To do the move: Find a counter top that is waist/ chest high (bar, kitchen counter, bathroom counter, etc.). With your body in a diagonal line from head to toe, press your hands against the counter and push up. Do 20 reps.
8 am- 60 second donkey kicks
To do this move: Start on all fours (tabletop position) with your wrists under your shoulders and knees under your hips. Lift your right leg to a 90° angle with your thigh parallel to the mat. With your foot flexed, pelvis tucked, neutral spine, lift and lower your leg as if you are kicking the ceiling. After 30 seconds, repeat on other side.
10 am- 60 second plank hold
To do this move: Push up from the ground with your shoulders directly over your wrists, booty tucked, and push through your heels and hands. Try to stay as steady as possible for one minute. You can drop to your forearms if it is too difficult.
12 pm- 60 seconds of bicycle crunches
To do this move: Lay on your back with your legs out in a V. Place your hands behind your head with your elbows open. Try to touch your left elbow to your right knee and reverse back and forth (and your rib cage to your hip). Keep your head looking at a diagonal so you don’t strain your neck.
2 pm- 60 seconds of skaters
To do this move: With your legs hip distance apart, leap off of your left leg to the right side. Bring your left foot behind your right and your arms out. Then, reverse sides by leaping off of your right foot to the left side.
4pm- 60 seconds of glute 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. You should be in a straight line from your shoulders to your knees. Hold for 3 seconds. Lower your hips to a hover and lift again.
6pm- 60 second Muscle man around the world
To do the move: (Move 1) Hold a set of weights (I use 5lb.) straight up in a goal post stance. Lift and lower your arms 10 times. (Move 2) Bring your arms to a diagonal and repeat. (Move 3) Bring your arms straight in front of you and complete 20 reps. Repeat Move 2 & Move 1 (10 sets each).
8pm- 10 min walk/jog (or 60 second jumping jacks)
When will you complete this work day challenge? Leave me a comment below!