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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Upper-Body Kettlebell Interval Workout

Upper-Body Kettlebell Interval WorkoutMy last upper body workout using kettlebells was a big hit, and I got a reader request for another one so she could switch it up. Ask and you shall receive…eventually (my turnaround time with workout requests is glacial, I know).

I would consider this workout to be a little more advanced than the first upper body kettlebell routine I blogged because you’re doing dynamic movements with heavier weights (the high-pull swings and high-pull to plank rows in particular). Form will be important for injury prevention with those, so if you’re newer to working out or kettlebells, start with a lighter weight—lighter than you think you need, trust me. Practice the exercises with little-to-no weight before upping it.

Granted, I am a whiney baby when it comes to upper body workouts, but OH MAN this one killed me…

Upper Body Kettlebell Interval Workout

Equipment I Used:

Set an interval timer for 21 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit of exercises three times. As you’ll notice, you work the right side completely before moving onto the left: three exercises on the right, a two-hand exercises, then the starting three exercises on the left.

Upper-Body Kettlebell Interval Workout

  • High Pull Swing RIGHT: The best way to understand this swing is to watch this YouTube video demo (@2:40). It’s essentially a basic one-arm swing, but at the top of the swing, you pull your elbow back and slightly up and then lightly punch the bell back forward towards the top of the swing arch. To break it down: Start holding the bell in your right hand, feet shoulder-width apart with a soft bend in the knees. Swing the bell back between your legs, thumb-first, leaning forward with a straight back and bending the knees a little deeper. As you explosively swing the bell forward and up, thrust the hips powerfully forward, rotating your hand so that knuckles face forward, bringing the bell up to chest-to-face height as you bend the elbow, pulling it back behind your body at a slight upward angel. Push the bell back out front, straightening the elbow, and swing it back down, rotating the bell so that your thumb leads the way.
  • Clean ‘n Press RIGHT:Start standing tall with feet shoulder-width apart, holding the kettlebell in one hand, arm straight, bell hanging in front of your body. Bend knees into a half squat, and bring the kettlebell from a straight-arm hanging position to being closely held by the center of your chest with arm bent, fingers facing up. It’s a smooth movement, pulling the bell straight up and flipping your grip around the handle from an overhand grip to underhand (it will be cradled in the crook of your thumb and index finger at the end). Use your legs to help you achieve the clean: push up from your feet, straightening your legs for added power as you pull the bell up, and landing softly back into that half-squat as you catch the bell in its new hand position. From there, straighten legs as you stand up and extend your hand and the bell skyward. Reverse the moves to bring yourself back to starting position. Try to keep the kettlebell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core.
  • High Pull to Plank Row RIGHT: This exercise is almost like an upper-body burpee. Start standing tall will the kettlebell placed a little in front of you on the floor to your right. Squat down, placing hands on the floor (next to the bell) and jump your feet back into a plank position. From there, holding a plank and trying not to rotate your hips, grab the kettlebell with your right hand and row it off the ground, pulling your elbow straight up towards the ceiling and slowly returning it back down. Resting the bell back on the floor, jump both feet back up towards your hands, shifting your weight into your heels so that you’re squatting next to the bell. From here, it’s time for the high pull. Grab the kettlebell with your right hand and power up to a standing position using your legs. As you do, pull the kettlebell striahgt up by your armpit, leading with the elbow. Bring the kettlebell back down to the ground softly, and as you do, place your hands on the ground next to it and jump back into your next plank, starting from the beginning.
  • Serve the Platter to Front Raise: You’ll do one serve the platter and then one front raise, flipping your grip at the bottom of each movement to transition to the next. Start holding a kettlebell in each hand at hip height, palms facing up. From there, reach your hands up and out in front of you to shoulder height. Careful not to the shrug the shoulders as you do this. Keep a soft bend in the elbow at the top, and then slowly return the bells back to hip height. Smoothly flip the bells so that your palms are now facing down gripping the top of the handles. From here, raise your hands straight up in front of you to shoulder height, keeping just a soft bend in the elbows (don’t lock your arms straight). Slowly return down to starting position, transitioning back to serve the platter.
  • High Pull Swing LEFT
  • Clean ‘n Press LEFT
  • High Pull to Plank Row LEFT

Upper-Body Kettlebell Interval Workout

WEARING | top: c/o Lucy // leggings: c/o Forever21 // sneakers: Nike

The tank I’m wearing in today’s workout is another gift from lucy (you might remember the leggings I wore a few weeks ago, also from them). Isn’t the back of this top adorable?? It’s their Perfect Core Halter (retail at $65), and cute back detailing aside, is also comfortable and functional. And the built-in bra is supportive enough that I can run/jump/cartwheel/play on trampolines without feeling like I need a sports bra underneath. :)

Alright that’s all for me today—enjoy this kettlebell killer! You all seem to love upper body workouts (personally my least favorite haha), so hopefully this will be a perfect addition to your weekly workout routine.

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15-Minute AMRAP Workout (30-Day Sweat Challenge)

15-Minute AMRAP Workout with hand weightsI’m teaming up with Sweaty Betty for today’s workout! SB is challenging you to amp up your fitness and nutrition this month by following along with their series of online workouts, recipes and mindfulness mini challenges and goals. I’m honored to have been asked to host today’s challenge, and in true P&I fashion, we’re doing a quick-but-intense workout.

Grab a set of 5-15lb dumbbells (or just use your bodyweight) and set aside 15 minutes of your day to try this bad boy out. Also be sure to follow Sweaty Betty on Facebook, Twitter & Instagram this month to catch all the other challenges (#SB30daysweat), and check out their Get Fit 4 Free page. I think a lot of people want to hit the “reset” button in September after a summer of traveling, celebrating, weddings, and BBQs, so SB’s 30-Day Sweat Challenge couldn’t have come at a better time.

15-Minute AMRAP Workout Challenge

Equipment I Used:

  • Two 8-lb dumbbells (optional—you can do this with just your bodyweight!)

Set a timer (or watch the clock) for 15 minutes. AMRAP stands for As Many Rounds/Reps As Possible, so your goal is to get through the following exercises as many times as you can before the timer goes off. Keep track of how many rounds you do, and then revisit the workout in a couple weeks or months and try to beat your time. It’s a great way to push yourself and track progress!

15-Minute AMRAP Workout with hand weights

  • 10 Burpee Jump Squats with Rows: This move is based on the traditional burpee. Holding dumbbells at your shoulders, feet hip-width apart, do three jump squats. On the last one, place your dumbbells on the ground in front of you and jump back into a plank position. Do a row with each arm, pulling your elbow straight up towards the ceiling. Jump your feet back up towards your hands, coming upright into squat position. That’s one rep. You’ll then start right back up with the jump squats. 3 jump squats + 1 plank row each arm = 1 rep.
  • 20 Leg Scissor Sit Ups: Start laying down on your back, a dumbbell held overhead. Engage your core, pressing your low back firmly into the ground and lifting your feet off the ground a couple inches. Try not to let the legs rest on the ground the entire time—make those abs work! From this starting position, do one toe touch with the weight to each foot: Scissor your legs, bringing one straight up, perpendicular to the ground, as you bring the weight up to meet it, crunching your abs and lifting your shoulder blades off the ground. Lower your torso back down as you switch legs (keeping them straight!) and repeat to the other toe. Finish by doing one slow situp, trying to keep your feet hovering off the ground as you bring the weight in front of you and lift your torso up and then slowly back down. That’s one rep. Your legs are going to want to lift up as you sit-up—fight it as best you can, trying to keep them hovering a couple inches to a foot off the ground. 1 leg scissor toe touch each foot + 1 slow sit up = 1 rep.
  • 10 (each leg) Curtsey Lunges to Side Lift: Start standing with feet hip distance apart, holding the weight at your chest. Step one foot behind the other, reaching out as far as you can while squatting down on the base leg (like a curtsey). As you come out of the lunge, kick the back foot up and out to the side, weight centered over the base leg. Bring it down and right back into the curtsey lunge.

15-Minute AMRAP Workout with hand weights

WEARING | leggings: c/o Sweaty Betty // tank: Lululemon // sneakers: Puma

The leggings I’m wearing in this workout are actually a pair of Sweaty Bettys that I turned inside-out (as you can tell by the label on my butt haha). They’re clearly not meant to be worn like this (here’s what they look like the right way), but I love the contrast seams, and, as an added bonus, it allows me to wear them twice as long before washing them. It’s a lazy girl’s dream.

How many rounds/reps of this workout can you get through in 15 minutes?

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