M-Active's 5 minute lunchtime workout!

March 29, 2017

M-Active's 5 minute lunchtime workout!

We know too well here at M-Active headquarters, that finding time during the day to squeeze in a workout can be difficult, and leaving your office desk at lunchtime is sometimes unheard of. But, by stepping away from your screen and integrating some movement into your day, you will not only feel energised but you will also help boost your productivity levels!

So, we took it upon ourselves to create a quick little 5-minute work out that doesn’t require any equipment to get you moving, but will revitalise you for the rest of the day and night!  

Squat jumps

  • Start with both hands by your side and your feet together.
  • Jump straight up and land with your feet spread wider than your hips into a squat position. Remember to land softly to avoid injuring yourself, brace your core.
  • Keep your chest forward and your hips back! (Like you’re sitting in a chair!)
  • Jump back up again and drive through your heels.

Continue this for 40 seconds and rest for 20  

Tricep dips

  • Facing away, position your hands shoulder width apart on a chair or stable bench.
  • Slide your butt off the chair or bench with your legs out in front of you
  • Slowly bend your elbows to lower your body towards the floor until your elbows are at a 90-degree angle (Make sure your back is close to the bench)
  • Once you reach the bottom of the movement press down into the chair or bench and return to the starting position.

You may bend your legs for this exercise. Continue this for 40 seconds and rest for 20  

Russian twists

  • Sit on the ground with your knees bent towards your chest and your heels away from your butt. Keep your knees together.
  • Lean back slightly without rounding your back. This is very important as you may potentially strain your back! So, remember NO CURVE!
  • Place your hands straight out in front of you to be level with your knees
  • Slowly twist from side to side and brace your core.

Continue this for 40 seconds and rest for 20  

Crunches

  • Lie with your back on the floor
  • Bring your knees up towards your chest
  • Cross your arms over the front of your chest
  • Bring your upper body up towards the ceiling using your abdominal muscles and pause at the top, then slowly go back down without straining your neck

Continue this for 40 seconds and rest for 20  

Plank

And finally finish your 5-minute workout with a plank!

  • Get into a push up position on the floor. Lower onto your forearms and hold yourself up straight (90degrees) without raising your hips!

Stay in a plank position for 60 seconds!  

Share your quick 5-minute workout with us online using the hash tag #mACTIVE and if you have any other great workout ideas let us know! Get active everyone!

 

With love, M-Active. x

 


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Size Chart
AUS SIZE BUST WAIST HIPS
inch cm inch cm inch cm
XS 32 83 25 65 36 93
S 34 88 27 70 38 98
M 36 93 29 75 40 103
L 38 98 31 80 42 108
XL 40 103 33 85 44 113

 

International Size Conversion
SIZE XS S M L XL
AU 8 10 12 14 16
UK 6-8 8-10 10-12 12-14 14-16
EU 36 38 40 42 44
US 4 6 8 10 12
JAPAN 9 11 13 15 17

 

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