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Tag Archives: Workouts

5-4-3-2-1 Workout with Cardio

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I have a bad ass hard workout for you! I am excited to share it with you and excited for you to try it and tell me just how hard you thought it was. First off, finding workouts on pinterest is one of my new favorite pastimes. There are so many of these high intensity type workouts that you can find and either save onto your phone (if you have the iPhone), print it out, or even write it down on a note card. I have said this before but having a workout laid out in front of you really helps to motivate you to stay on track.

Sometimes when I go to the gym and I say I’m going to do cardio and arms, with nothing written down, I don’t necessarily work as hard as say, when I did this workout. I don’t know what it is but it’s almost like writing down the workout is like a commitment letter. It commits you to the workout. If you don’t already, next time you workout, write down your workout plan and see if it works for you! Now, this was the 5-4-3-2-1….

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30-10 repeat exercise workout

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On Thursday, my girlfriend, Tiffani, and I went over to a large park called Cacoosing. It is one of my favorite places to workout because there are so many exercise options. It has park benches and picnic tables, soccer fields, baseball fields and large stretches of open fields. The park is usually hopping with some sort of sport practice and other people walking or exercising. Tiff and I started our workout by warming up running the bases on the baseball field. After this, we  started the 30 second hard, 3 times, with 10 second rest exercises.

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workout while at work!

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A girl I work with, Timeri, proposed an idea to me about getting together some type of exercise plan to do at work. At our job, we are often at our desk for hours and hours on end, only getting up for a “potty” or water break. I am the type of person that must be moving around at all times and I even stand at my desk instead of sit. Luckily, my boss approved of a riser for my keyboard and I am able to stand and type all day long keeping the correct posture! It is great and helps me to feel less stir crazy throughout the day.

So when Timeri proposed this idea of exercising at work, I was all ears and so were many others. What I came up with was every hour we would do an exercise for 1 minute beginning at 9 AM. I sent out an email to all our coworkers with different exercises Monday through Friday and these were to be done for one month straight. After the month was over, I made up new exercises for the week and we increased the time from 1 minute to 1 minute 30 seconds. We are currently on the second month of exercises and it is still going strong. Sometimes, not all coworkers are able to participate at the same time, but can do it a few minutes before or after the hour – no pressure. I can say the exercises have definitely affected many of the bakery employees. I hear things like, “My legs were sore from yesterday’s squats,” and “I can really feel this in my arms!” Honestly, I love hearing things like this especially from people who don’t work out on a regular basis. I think this exercise movement will motivate them to be more active outside of the work environment.

Now, does this sound a little crazy, doing exercises at your desk? It might, but I did some research on this and I truly believe employee’s productivity would increase from being more active in the work environment.  Here’s a great article from the Huffington Post on this topic: Here and Here.

This is a daily dose of exercises in our office:

Exercising at Work!

9:00 – Jump out, arms out.

Stand with feet together, jump out feet hip width apart and brings arms out to shoulder level. Do for 1 minute 30 seconds. Optional – switch up after 45 seconds bringing legs front and back instead of to sides. Repeat 1 minute 30 seconds.


10:00 – Side Lunge with Windmill Arms

Stand with legs wide, arms straight out to the sides and parallel to the floor.  Bend the right knee into a side lunge and bring the left arm down towards the foot.  Repeat on the other side, lunging from side to side and bringing opposite arm towards foot.  The faster you go and the lower you lunge, the harder it is.  Repeat for 1 minute 30 seconds.


11:00 – Knee Highs

Bring your knees up towards your chest, one at a time, rotating – left/right – while in a standing position. May move slow or fast. Repeat 1 minute 30 seconds


12:00 – Arm Rows

Make fist with hands (can use dumbbells if you have them) and bend slightly at the waist, making back flat and knees bent.  Place body forward, quickly pull arms back bringing elbows straight back. Repeat 1 minute 30 seconds


1:00 – Side bends

Do with out without ball/weights. Stand with feet shoulder width apart, and place hands together and overhead. Stretch arms and pulse to the left two times bending to your left side and then to the right two times. Repeat for 1 minute 30 seconds.


2:00 – Modified Jumping Jacks

Stand with feet hip width apart. Step out with left foot and tap to the side as arms go up above head. Bring left foot back to starting position and repeat on right side. Repeat for 1 minute 30 seconds.


3:00 – Side Kicks

Stand with feet together.  Transfer your weight to the right leg, making sure your foot is out at an angle to protect your knee.  Bring the left knee up and in towards the body as you look to the left, leaning the torso to the right.  Extend the left leg out in a kick without locking the knee.  Lower back down and repeat on the other side, alternating sides for 1 minute.  If you’ve never tried kickboxing moves before, skip this one.


4:00 – Standing Crossover Crunch

Stand with feet hip width distance apart, arms bent and on the side of your head – touching ears. Lift up left leg and rotate right arm touching right arm to left leg/knee. Repeat on opposite side having left arm touch right knee. Repeat 1 minute 30 seconds.


5:00 – Exercise of Choice

Do whatever exercise you love the most at your desk for 1 minute 30 seconds.

Do you think it’s crazy doing exercises at work or would you do something like this in your office? Tell me your thoughts! 

*As a side note, my boss is in the office everyday and sees us doing the exercises. She totally supports our exercising at work although she doesn’t participate. If this is something you would be interested in doing at work, maybe running it by your boss first would be the best idea.