10-Minute Work-Break Workout (for at Home or the Office)

10-Minute Workout to do at the office or at home (perfect for when you need a break from sitting at your desk!)The following post is sponsored by FitFluential LLC on behalf of PUMA Fitness.

Anyone else have a serious case of The Mondays today? Usually I feel extremely hashtag blessed to never dread Monday because I LOVE what I do and it honestly doesn’t feel like work, but today started with three hours at the RMV. Enough said. How is it that we can put people on the moon and clone animals but haven’t yet figured out how to make going to the RMV not suck?

Anyway, in honor of a new work week, I have a quick, 10-minute workout you can do when you need a little break from sitting at your desk. Are you going to get your dream body by doing this routine? No—its purpose is to get the blood flowing and the muscles moving and shake out that 9-5 sedentary body. You can even do it a few times throughout the day. The moves are simple, and you can do it at home or at the office using a desk chair. Maaaybe save it for a day you aren’t wearing a dress/skirt, but other than that, it’s office-friendly (provided you don’t care what your coworkers think of you and/or have a private office or cubicle).

10-Minute Work Break Workout

There are four parts to this quick workout:

  • Part One: Do squats for 30 seconds and then hold that squat nice and low for 30 seconds. Repeat three times. Make sure you’re keeping the weight in your heels and sending the booty/hips back—not the knees forward. Knees shouldn’t stick out farther than your toes. You can do these over a chair, tapping your butt to the seat each time and then holding a hover over it; or, just air squat.
  • Part Two: Do push ups for 30 seconds and then triceps dips for 30 seconds. Repeat three times. For the push ups, you can either do them on the floor, or at an angle. If you do them at an angle with hands on a platform (chair, desk, etc.) and feet on the floor, they’ll be easier. If you do them at an angle with feet on a platform and hands on the floor, they’ll be harder. Do the triceps dips off of a chair, coffee table or desk. The higher the platform, the easier they’ll be.
  • Part Three: Repeat Part One.
  • Part Four: Hold a 60-second plank. You can do this from your forearms or hands. If you’re a beginner, place your hands on an elevated surface (chair, desk) and your feet on the floor—the angle will make the plank easier.

10-Minute Workout to do at the office or at home (perfect for when you need a break from sitting at your desk!)

In this workout, I’m wearing head-to-toe PUMA thanks to my latest campaign with FitFluential. I love the strappy details on the back of the gym tank! It’s made from a LYCRA® SPORT material and is supportive but comfy, and has mesh inserts to keep it breathable. The built-in bra is comfortable but I didn’t find it supportive enough to run in—definitely better suited for a pilates or lower-impact workout (like the one in today’s post!).

PUMA Fitness outfitI love the print of the Gym ¾ Tight I’m wearing because I’m a huge fan of black leggings (the most sweat-safe color out there, ya feel me??), but need to switch it up here and there.

The sneaker is Puma’s Mobium XT and it’s super lightweight. I personally love light sneakers, but sometimes find them challenging to wear during bootcamp-esque classes because of the lack of support. These, however, have the Mobium Fit Band around the front of the sneaker which is basically a support band. It helps a ton to keep your foot from rolling over the edge of the sneaker during lateral movements.

PUMA Fitness outfitIn addition to the performance look I’m wearing in the workout tutorial, PUMA sent me a comfort look. I love that athletic wear is slowly morphing into everyday wear—even high-end designers in the fashion world are coming out with activewear lines. It’s especially awesome for me since yoga pants = formal business attire in my line of work. :)

The Gym Loose Tank Top combines my two favorite tank qualities: it’s sheer and has a cut-out back. Yes, please! CoolCELL material makes it moisture-wicking and breathable, and I’ve been wearing it to both workout and for everyday activities.

The studio capsule pants have been perfect for teaching my early morning classes. Especially on Monday, when that alarm goes off at 5AM, I want to put on the closest thing to pajama pants as I can find—bingo! Even though they do have dryCell for a moisture-wicking material, I don’t think I’m brave enough to workout in them for fear of sweat stains (light gray scares me in the gym haha), but they’re perfect for that athletic look during the day. I wear these ALL the time.

Finally, the Narita V2 shoes are a running shoe-casual fashion sneaker hybrid. They have PUMA’s running shoe tech (EVA midsole, EverRide and EverTrack rubber), but with the look of a casual sneaker you’d throw on to run errands.

PUMA Fitness outfit

You can shop for all the items I’m wearing HERE.

Which look do you like best? Are you brave enough to workout at your desk—or would it be way too awkward? :)

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Dynamic 30-Day Plank Challenge

30-Day Plank ChallengeThis brutal Boston winter has honestly left me feeling a little uninspired when it comes to working out. I’m craving a routine refresh, and one of my favorite ways to do this is to start working towards a specific goal. Now that (fingers crossed!) I think the weather is taking a turn for the warmer, I’m feeling really motivated to switch things up and start working out with a defined purpose in mind. I’ve already decided to start training for another half marathon (more on that to come), and I thought setting up a 30-day plank challenge would be another way to add quick daily goals to my routine.

Dynamic 30-Day Plank Challenge

Dynamic 30-Day Plank ChallengeThere are plank and squat challenges all over the Internet, but I wanted to switch mine up a little bit. Instead of simply holding a plank position for a designated amount of seconds, you’ll do three different plank variations (each for the same length of time. Start on your forearms in an elbow plank, move into a walking plank (forearms to hands, up and down), and then finish in a standard plank on your hands. No breaks in between the three parts! I’ve also included three different levels of difficulty in the challenge so that you have some options when picking your poison.

To clarify, let’s take Day 1 as an example. You’re going to do each of the three moves for 10 seconds. So that’s 30 seconds total. If you’re following the intermediate challenge, you’ll take a 20-second break after your 30-second dynamic plank, and then do it again. If you’re following the advanced challenge, you’ll do a total of 3 rounds, resting for 15 seconds in between each.

Elbow Plank

30-day-plank-challenge-2This is your starting position. Place forearms on the ground with palms facing down, elbows under shoulders. Lift body up, core tight, not letting your back sag or, alternatively, your butt rise too far up.

Walking Plank (Forearms to Hands, Up and Down)

30-day-plank-challenge-3From the elbow plank, you’ll go right into a walking plank. Place one hand at a time underneath your shoulders, bringing body up into a standard plank position, arms straight (think push up position). Return back to elbow plank position, bringing one arm at a time back down onto the forearm. Alternate your lead hand each time you do these.

As you walk your hands up and down, focus on trying to keep your hips level, facing the ground. The less you rock back and forth, the harder your core and arms will have to work—and that’s what we want!

Standard Plank

30-day-plank-challenge-1Finish in a plank position, hands on the floor underneath your shoulders, holding core in tight, not letting your hips sag down or your butt lift too far up. Think of your head down to your heels being in one straight, inclined line.

By the 30th day, you’ll be holding a plank for 4 minutes total—80 sec in each of the three exercises. Yikes! :) Let me know if you guys try it out! I think I’m going to start it when I begin my half marathon training.

UPDATE: One reader suggested we make a hashtag for this plank challenge so everyone can follow the activity on social media–love that! I’m going to give a nod to the Entourage glory days and go with #letsplankitout

Get tagging and planking!

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WEARING | c/o Forever21: sneakers / leggings / bra / tank

I’m wearing head-to-toe Forever21 in these plank pics (courtesy of the awesome people over at F21), and have to say how impressed I am by their activewear selection. The line is on-trend and, as always with Forever21, is unbelievably affordable. My entire outfit—sneakers, leggings, sports bra and tank—sells for $72 total! Definitely browse through their activewear selection next time you want to affordably revamp your workout wardrobe. Lots of their styles come in tons of color variations, making F21 a good option if you need basics, too. If you’re like me, and tend to impulsively buy ridiculous items like neon-leopard-printed-fringed workout leggings, it’s important to have basic, solid-colored tanks to balance out the outfit haha.

I’ve included direct links to each item I’m wearing above (except the sports bra; it’s sold out), and you can also view the whole activewear collection here. The tank is probably my favorite item—I love low-cut sides on muscle tanks and racerbacks because it allows for fun layering with whatever sports bra color/patter you choose.

Have you done a plank challenge before? What’d you think?

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The Bachelor Workout

The Bachelor Workout (like a drinking game--only heathy!)I got a reader request for a Bachelor workout (remember the Dexter and True Blood workouts I made last year?), and honestly can’t believe I hadn’t already made like seven at this point. Now in its 147th season, The Bachelor is SO predictable, but something about it just never gets old (this is coming from the girl who still watches Survivor…).

If you’ve been watching this season, back me up: Juan Pablo is perfect. I mean, he’s sensitive, kind, silly, athletic, handsome, HAS AN ACCENT—he’s easily in the top 3 (maybe even top 1?) of all Bachelors. And every time I look at his hair and don’t see Bachelor Ben’s middle part, I can’t help but smile.

The Bachelor Workout

This workout is set up much like a drinking game, expect instead of taking a shot every time X happens during the episode, you do a given number of reps of the corresponding exercise. But hey, if you want to take a shot as well, reach for the stars, kiddo.

The Bachelor Workout (like a drinking game--only heathy!)

Here are the rules:

Every time…

Someone cries…20 Windshield Wipers (10 to each side)

  • Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield-wiper motion.

Someone tries to turn a date/activity into an analogy for falling in love (“Bungee jumping is a lot like being in love because, like, it’s scary.”)20 Jump Lunges

  • Start in a lunge position and jump up, landing back in a lunge position with the opposite leg in front. Knees should be bent at a 90 degree angle; watch you don’t bang your back knee on the ground.

Juan Pablo speaks and/or sings in Spanish…10 Spiderman Pushups

  • As you lower down into a pushup, bring right knee in towards right elbow. Release back into a plank position as you rise up. Repeat on left side.

One of the girls talks shit about another girl…10 Burpees

  • Squat down, placing hands flat on the ground in front of you. Jump back into a plank position, jump back up to squatting, then stand up and jump with your arms in the air.

A rose is given…20 Mountain Climbers (10 sets)

  • In plank position, bring one knee forward and then switch quickly, in a horizontal running motion.

Someone mentions Camila…20 Crab Kicks (10 each leg)

  • Start on all fours in the crab walk position. Kick one leg up and then the other, alternating at a quick pace. This is meant to get your heart rate up, and in keeping with this fast pace, there should be a “jumping” of the feet as you kick from one foot to the other.

Juan Pablo kisses one of the girls…40 Bicycle Crunches (20 sets)

  • Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.

Juan Pablo is shirtless…10 side plank lifts on each side

  • Start in a side plank position. Lower your hips towards the ground, and then lift upwards, crunching into an arch passed your original straight plank position. Continue lowering and raising.

Someone says “I think I’m falling in love” / “I’m in love” / “I’m starting to fall in love” / etc. (Relax, you’ve known each other for like three weeks)10 V-Up Crunches

  • To do a V-Up, you start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.

You find yourself thinking about how much better of a match you’d be for Juan Pablo than [insert contestant’s name here]…20 Frog Hops

  • Squat down, legs wide apart, with fingers touching ground. Jump upward like frog and land back in starting deep squat position.

Enjoy tonight’s episode! I’ve got a normal workout coming your way Wednesday for all of you who don’t watch this mind-numbingly stupid but strangely addicting show.

Do you watch The Bachelor? What do you think of Juan Pablo??

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