Fitness

Workout Wednesday Work Day Challenge

September 7, 2016
love you more too north dallas blogger plano lifestyle blogger fitness blogger Dallas Fitness Ambassadors Workout Wednesday Work Day Workout

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)

 

Did you recognize some of these moves from my arm and booty series? Check the links for the full workouts.

love you more too north dallas blogger plano lifestyle blogger fitness blogger Dallas Fitness Ambassadors Workout Wednesday Work Day Workout

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When will you complete this work day challenge? Leave me a comment below!

  • Chelsea September 7, 2016 at 6:27 am

    Get it girl!! Counter pushups…I have done those before, and pretty sure my fiancé thought I was crazy! haha

    • Jessica September 12, 2016 at 10:47 am

      Haha. My husband thinks I’m weird every time I do them. 😉

  • Marvina Stedge September 7, 2016 at 10:49 am

    Exercising is great.

    • Jessica September 12, 2016 at 10:48 am

      It really is!

  • GiGi Eats September 7, 2016 at 3:02 pm

    I am going to get DONKEY KICKING!

    • Jessica September 12, 2016 at 10:48 am

      haha. It’s such great booty work for sure.

  • Patricia @ Grab a Plate September 7, 2016 at 10:48 pm

    Oh, my! I LOVE this idea — super! Sometimes it’s so hard to get in a workout, even at home. This is so “do-able!” Love it – pinned!

    • Jessica September 12, 2016 at 10:52 am

      Thanks, Patricia! Sometimes this is the only way I can get in my workouts.

  • Jen N September 8, 2016 at 5:55 am

    This is so great. I never thought of breaking a small workout up throughout the day. I’m often standing in the kitchen while my kids eat breakfast or sitting on the floor and playing with them. I certainly can throw in a 60 second workout while doing any of these things! Thanks for the tips!

    • Jessica September 12, 2016 at 11:16 am

      Of course! I hope it helps you. 🙂

  • thesocialbeing721 September 8, 2016 at 1:06 pm

    Great moves! I know these work!

    • Jessica September 12, 2016 at 11:20 am

      Thanks, girl! Hope you liked it!

  • Katie September 8, 2016 at 1:07 pm

    Nice work, girl! I live for my morning workouts, they are the reason my butt gets out of bed in the morning!

    • Jessica September 12, 2016 at 11:21 am

      I am slowly getting back in to my morning workouts. It has been a weird transition this year.

  • Neely (@Neelykins) September 8, 2016 at 4:20 pm

    I love this ! I may have to give this a try tomorrow!

    • Jessica September 12, 2016 at 11:21 am

      Hope you liked it! 🙂

  • Lindsay September 8, 2016 at 4:21 pm

    Seriously, though, how perfect is this ? Short on time? Busy? Hello, how can you go wrong with this effective quickie?! Matter of fact, I’m saving this for days I feel lost and haven’t a clue what to do yet don’t feel like heading to the gym. Thanks girl 🙂

    • Jessica September 12, 2016 at 11:31 am

      Thanks girl. I don’t usually break it up like this, but sometimes I don’t have the full 30-60 min to workout and need to seperate it in bursts.

  • Mai Lyn Ngo September 8, 2016 at 4:52 pm

    What a great idea! I don’t move enough during the day. #guilty totally incorporating this, especially when my misfit buzzes for me to get movin. sigh..

    • Jessica September 12, 2016 at 11:31 am

      Thanks, girl! That buzz is my worst enemy sometimes. haha. It’s a great reminder to get up and get going though. 🙂

  • Jessica September 8, 2016 at 5:58 pm

    You’re doing great, these are great moves!

    • Jessica September 12, 2016 at 11:39 am

      Thanks, Jessica! 🙂 I like them.

  • Ref J September 8, 2016 at 6:21 pm

    You always have the best workouts! I am going to do this today and then celebrate with a gallon of gelato 😉 JK! Seriously, I will do these moves, I love that I can incorporate this into my evening routine.

    • Jessica September 12, 2016 at 11:40 am

      Thanks, Ref J. I hope you loved it! I like the gelato idea. haha. That’s my favorite way to celebrate.