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BeginnerBodyweight
25-Min Lunch Break Bodyweight Session
A no-sweat-required bodyweight session you can do in work clothes (almost).
Duration
25 min
Level
Beginner
Equipment
None
Goal
Stay Active
Overview
Designed for the office worker. Moderate intensity so you don't need a shower after. Can be done in a meeting room, park, or any open space.
The Workout
Warm-Up (3 min)
- •Arm circles: 30s
- •Bodyweight squats: 10 slow reps
- •Inchworms: 5 reps
- •Hip circles: 10 per direction
Circuit (18 min) - 3 rounds, 45s rest between rounds
- •Push-Ups: 12 reps
- •Bodyweight Squats: 15 reps
- •Plank: 45 seconds
- •Walking Lunges: 10 per leg
- •Chair Dips: 12 reps
- •Wall Sit: 30 seconds
Cool-Down (4 min)
- •Standing quad stretch: 30s per leg
- •Standing hamstring stretch: 30s per leg
- •Shoulder stretch: 30s per side
- •Deep breathing: 60s