3 Quickies Before Lunch

Quick. Excuse-proof. Effective. And with almost a blink of an eye, your workout is done, done, done. Today, I’ll guide you through a 3-move workout to try before lunch that leaves no muscle left behind. And, because it uses no dumbbells, there’s no room for excuses.

Here’s how to do it:

After a 5 minute warm up, perform each of these three moves for 30 seconds. Repeat each move 4 times. Then, cool down with 5 minutes of stretching.

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How To Do It:


  • Step your left foot directly behind you, taking a wide stance, and bend your legs, lowering your torso down into a lunge. Be sure and maintain that core stability to prevent injury.
  • While in lunge position, keep your shoulders over your hips, back knee slightly bent, front knee in alignment with your front toes, shoulders back and down.
  • Feel your weight in your right (front) heel as you push yourself to upward. As you come to standing, put most of your weight on your front foot, while putting less pressure on your back foot. For more advanced, lift your back foot up off the floor as you stand.
  • Continue this movement for 30 seconds, and then repeat on the other leg.

Rocking Chair


How To Do It: 

  1. Stand with your feet shoulder-width apart, and your arms in the air, palms facing each other.
  2.  Exhale and bend your knees, so you’re in a squatting position. As if you were going to sit in a chair, reach your hips down and back. Your weight should be in the heels of your feet. Keep your arms above your head.
  3. Without bringing your hips lower than the level of the knees, gently lower your hands so that the tips of your fingers touch the floor.
  4. Slowly lift your arms so they are parallel to the ground, keeping your abdominals contracted.
  5. Release back to standing position, and repeat for 30 seconds.

High-Low Dog


Here’s how to do it: 

  1. Hold pushup position with your hands shoulder-width apart.
  2. Bending your elbows, lowering your body until your elbows are at a 90 degree angle. Keep your elbows close to your ribcage. Press back up into pushup position.
  3. Press your hips up and back until your body makes an inverted “V.” Sink your feet into the floor as your chest presses toward your knees. This is called “downward dog.”
  4. Stay in Downward Dog position while lifting your right leg behind you, keeping your hips parallel and your foot flexed.
  5. Lower your leg and repeat on other side.