“Finding time to fit a good workout into the day is as hard as the workout,” is a response I get a lot. And to sympathize with these folks is an easier path for many. In a work day, I would say that I get bogged down in my work and find hours slipping by as I loom over my computer to finish a project so that I can cross that off my list. Then I catch my breath and continue to the next project as if on autopilot. Yet, throughout the day there are times when the chance to stop and get in a few minutes of a workout arises and the choice to get up and move is up to me. “I didn’t choose to not workout, my work/time/fill in the blank just didn’t allow me to do it,” a repeated echo rings in my head. “Bunch of bull!” Snuffs out the echo as I am pull myself away from the computer and prepare to exercise.
This scenario is a constant hinderance in our daily life and separates those who move backward in their fight to succeed with those who make positive progress. We will always be required to make a life altering decision as the seconds past way in our lives, but we are always in control of the choices we make. Allowing ourselves to break under the pressure of excuses and blame it on something other than our lack of defiance over status quo keeps us in a vicious cycle that never ends where we want to be.
The average person makes roughly 3,500 decisions a day. What to eat, where to go, how to dress, pass the car, say hi to that person…. The list goes on and on, and yet, with one choice taken, the other is left behind. So we can say that we didn’t have the opportunity to choose both. This is true and many people lose ground from choosing only one and not the other maybe because of comfort level, external pressures, or priority levels. However, when we make that choice to not do something, we are in control of this decision and internal factors provide the foundation of this choice. Work did not keep me from taking ten minutes to get up and move around so my muscles could stretch out from sitting for 4 hours straight. No, I told my body that it was not allowed to get up because I thought that I would lose precious time to get my project down. I chose to keep working. As the cookie states, we still choose even if we decide not to make a choice. Make every decision count and never blame that fact that you couldn’t choose your future. You are in control of your free will and to wake up half hour earlier to get a workout in is your choice.
If you’ve had an experience where you thought you were doing something, like eating a certain food or dressing a certain way, but then saw people doing it another way and thought you were actually doing it wrong, don’t worry, you’re not alone. However, sometimes a different way might not be the wrong way, but exactly the former; just a different way. Who says that a turkey burger can’t be a breakfast item or that everyone should drive a BMW? Societal norms influence us to think that we all have the same needs. On the contrary, we all need to pay attention to our individual needs to maintain good health.
In 2007, Wesley Shultz et al conducted a field experiment testing whether normative messaging (telling people to practice a certain behavior based on what others are doing) would have mixed success rates in behavior change. They saw that when told to use more energy saving products because a specific number of others were doing it, the number of people converting to energy conservatives increased. Yes, energy conservation is ideal and we would all want to promote this type of habit, but the mere fact that it only took one little message stating that more people were practicing one certain behavior to have the minority feel like they were wrong and change their lifestyle is fascinating. A key point to this case is that in order to see a shift in the masses, the group must be a minority, hence, the difficulty of getting our overweight country to get back down to a healthy weight (69.2% of adults in US overweight/obese). Yet again, why should we be like everyone else?
When dealing with exercise, we must look at performing a task with blinders on. Not one person is alike and thus not one specific regimen will work for everyone. The National Academy of Sports Medicine has a training model that is different than that of the American Council on Exercise. Is one of them wrong and the other right? Absolutely not, because both will reach the same result in the end, although both use different pathways. The same goes when I am asked which one is better for getting toned arms, free weights or machines? Both are two different modalities that lead to the right direction to get lean arms.
The right answer to improving your health is not to follow the yellow brick road that everyone else has followed, but to lay each stone in front of you and test the ground supporting it to determine if it will work for you. So the next time you’re scratching your head wondering if the person next to you is doing it right and you should follow suit, ask yourself if you are still improving your health with what you’re currently doing. If so, then embrace the difference and continue to tread through the unbeaten path to success.
References:
American Council on Exercise: IFT Model
CDC Faststats: Overweight and obesity http://www.cdc.gov/nchs/fastats/overwt.htm National Academy of Sports Medicine: OPT Model
Shultz, P. W. et al. The Constructive, Destructive, and Reconstructive Power of Social Norms. Psychological Science, 18(5) 429-434. 2007
I was eating my lunch a few days ago and browsed my Facebook account to see who’s baby picture had plastered my News Feed today. I noticed a notification alert and saw that my friend, Nate, had shared a link (see picture on the left) on my timeline with the comment, “Do all of these. I dare you.” I grinned and was intrigued, so I clicked on the video link and watched what he had sent (click here to view video). I was impressed, wondering if all military men and women could do all 44 exercises. Then I saw some individuals in the background looking as impressed as I and dismissed the thought. After finishing the video, I read what my other friend, Beth, wrote, “And post video when you do! LOL”
There are guys who would try any challenge to prove their Darwinistic status on earth and then there are those who do it because they’re the ones who also would touch the wall that warns, “Don’t Touch, Wet Paint!” I would fall into the latter category of individuals and thus, out of sheer curiosity, I want to prove to myself that these would in fact be the 44 best bodyweight exercises (and yes, to know that I can do them). I will keep everyone posted as I work through all 44 exercises. I will post the final video on Youtube to let my friends know that it can be done.
One Arm One Leg Pushup, Check!
In the meantime, this challenge has prompted a great bodyweight workout (see below) for those who are always strapped for time, equipment, or just loaded with excuses to not exercising. Follow the routine for a month, performing two to three times a week. If you feel sore the whole week, start off with once a week till you can work your way to two times a week. After a month, add on another set. You will need to refer back to the video if you are unsure of the exercises.
The Bodyweight Challenge Perform each group of exercises for specified duration, rest 45-60 seconds, then repeat a second set before moving on to the next group.
Group 1
Burpies – 30 seconds
Hindu Pushup – 30 seconds
Archer Pullup – 30 seconds
Group 2 Mountain Climbers – 1 minute
Hanging Knee to Elbow – 30 seconds
Spiderman Pushup – 1 minute
Group 3
Jumping Lunges – 30 seconds
Hanging Leg Raise to Level – 30 seconds
Pike Roll Out – 30 seconds
***** *****
Thank You to the men and women who put their lives before ours to serve our country every single day.
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When I was younger, I spent countless hours outside engaged in a sport or just biking. I never had to think about how long I was out there or if I got enough exercise for one day. One memory I have involves myself fasting the night before for a blood test the next day. I had gone to bed around 9pm and had to be up for a 7am blood test. A friend had invited me to come and play football with a bunch of our friends earlier that week and I had told them I would. I figured the appointment would allow me to go home, get some food and then go out to play. I remember the appointment took the whole morning and I had my mom drop me off at the field from the doctor’s office. I played for 4 hours without ever eating and I didn’t feel hungry at all until I got home.
As an adult, I find it harder to find four hours to devote to exercise, let alone, fast for 17 hours straight. I organize me time as well as possible and hope that fate doesn’t force me to stay at work later or find some other reason for not making my workout. I get home and I’m torn between running five miles or doing a quick ten minute skip with the jump rope. Go out and see the sights, or sweat profusely with music pumping in the background feeling like Buddy Lee.
According to the physical activity calorie calculator from American Council on Exercise, a 150 lbs. person can burn 136 calories with 10 minutes of high intensity jump roping. Amby Burfoot, an editor for Runner’s World, had in his article “How Many Calories Are You Really Burning?” a formula to calculate the calories burned from running a mile. Based on the calculations, a person 150 pounds running five miles would burn about 472.5 calories.
I digest the findings and look at my choices. In the end, I reach down and pick up the jump rope and walk onto my patio and turn the music up. I know I’m burning fewer calories, but in my mind, ten minutes is all I have.
We all want to be rich. Then there are some of us who would prefer to be wealthy. If you don’t know the difference, I suggest reading “The Millionaire Next Door” by Thomas Stanley and William Danko. But regardless if you want to be rich or wealthy, you must do one of two things; either learn how to earn it if you aren’t there, or learn how to keep it if you are there. Ask both sides and they will tell you that it’s difficult to uphold both ends of the statement if you are not willing to motivate yourself and work hard.
Even though it is hard to save money, many of us are so driven that we do everything we can to grow our bank accounts. We stop purchasing expensive products, we go to fewer movies, we find cheaper alternatives, and we slowly put money into our savings account until we are happy with how much we have in it. We don’t end up with $20,000 in a week, but over a period of time with little investments (depending on how much you invest into the account), we notice the large sum of money that has accumulated and we are thrilled with success.
I use this example because the same can be said with our health and the steps needed to accomplish our wellness goals. However, the majority of us don’t treat our bodies like a savings account. We expect our bodies to work miracles and in the end of the week have a body like the models and stars we see in magazines and in the media. Side note: Most actors and actresses will work with a trainer between three to six months, six to seven days a week, to get their bodies in the shape needed to perform their roles; not to mention hiring a personal chef, and dietitian. The way we stay or become healthy should follow the same plan as how we grow our bank accounts. Place importance on our wealth (health); find out ways to save our wealth (health); and slowly invest our money (time) to see our wealth (health) grow.
Following these simple steps will improve your overall health (and wealth) if you take the time to commit to it. Saving your health can be as easy as saving your money, but know that to do so, you must find the importance of why you’re doing it and become motivated in its returns to be successful.
For the past few weeks, my wife and I took a little vacation up north to the Adirondacks in NY. We try to get up there ever year to return to the place where we met. The special place with a 32 mile lake, 800 acres of hiking trials, and a rolling golf course. I was pumped for this trip. Being that I grew up in the North, all my exercise was done using Mother Nature’s gym. Mountains became my stair climber, lakes became my pool, and hauling around a 30 pound backpack became my free weights. I was ready to get out of the flat lands of Florida and become immersed with my natural habitat. Then the worst happened.
We arrived in Tampa for a 2:15 PM departure flight two hours early. This was how excited I was about making it out of Florida. The security check went smoothly without a hitch and I was looking at the plane outside that we would board. As my wife and I chose our seats, I looked at my watch to make sure we would arrive Albany at the stated time of 5:35 PM. “Enough time to make the drive and get in my day’s workout,” I thought to myself. We sat in our seats as we waited for our plane to be taxied out of our terminal but nothing happened. My wife noticed that it had began to rain (bright blue skies followed us to Tampa). I didn’t think much about it, I just wanted the plane to move so we could get above those sad clouds and off towards my destination. That’s when the overhead announce from one of the flight attendants came on and stated, “Sorry folks, but it seems that Traffic Control has noticed a severe thunderstorm has hit areas of Baltimore and the Northeast. We’re going to hold tight on the ground for a little bit while Traffic Control can determine if there’s another route.” Then two minutes later, “Looks like Traffic Control has grounded all flights heading north toward Baltimore and this flight has a new departure time of 6:50 PM or might be cancelled,” informs the attendant. “We’re going to cross our fingers for the delay. However we can’t keep you on board, so we’re going to ask everyone to return to the terminal and wait for further information about your flight.”
So, now I’m in the terminal again and grounded for another five hours. I’m a personal trainer because I love to be active and educate others on the importance of staying active. Knowing that I will be missing my workout up north has made me upset (and the fact that I’m starting off my vacation with this long delay also ticks me off). The other reason why I am in my profession has something to do with the fact that I hate sitting in one place for a long period of time, and this delay has us stuck in this terminal for another 5 hour! With this experience and extra spare time, I designed a workout for anyone else who might need a quick stress reducer due to a flight delayed.
The Traveler’s Workout
Items needed: chair, carry-on luggage/bag, music(optional) Perform each exercise to fatigue. Then rest for 60 seconds and do a second set before going to the next exercise.
Squat Targets: Glutes, Hamstrings, Quadriceps
Start in a standing position with feet slightly wider than shoulder width. Hold carry-on by the handle with two hands. Extend your arms straight down so they are dangling between your legs. Perform a squat, placing the weight into your heels. As you squat back up, push with your heels.
Military Pushup onChair Targets: Chest, Triceps Place your hands on the edge of a chair with your hands aligned with your shoulders. Keep your toes on the ground, back and abs tight. Lower yourself to the chair without bending at the hips, so your whole body descends as one. Let your chest come to the chair and push yourself back up to starting position.
Bent OverRow Targets: Latissimus Dorsi, Biceps Place one hand on the chair as your bend forward at the hips. Keep your knees bent and your back straight. Grasp the carry-on with your other hand. Pull the carry-on to the side of your chest as you keep your arm close to your side. Lower the carry-on back down smoothly back to starting position.
Planks Targets: Abdominals, Lower Back Place your forearms and toes on the ground. Keep your back straight and even with the rest of your body. Elbows should be under your shoulders. Lift your hips off the ground and bring them aligned with your shoulders and ankles. Hold the position till fatigue.
Standing SideCrunch Targets: Obliques Stand with your feet narrower than shoulder width. Hold the carry-on with one hand by your side and hold your other hand by the side of your head. Crunch your body down to the side, opposite of the carry-on. Slowly return back up to start.
Last week, CNN wrote a post indicating that the mayor of Cambridge, MA, Henrietta Davis, took steps to adopt the sugary drink ban that was proposed by New York City’s Mayor, Michael Bloomburg. Not only did Mayor Davis want to prevent oversized drinks sales (greater than 16 oz.), but she took it one step further by proposing to ban free refills on soft drinks at restaurants. “Our environment is full of way too many temptations,” Davis said. “This is one temptation that isn’t really necessary.”
This is a very bold move and some Americans will complain (mainly restaurant owners and those losing their free refills). However, with obesity rates and diabetes still on the rise, bold actions must be taken. Amid the studies and warning signs of inactivity and overeating in America, the majority of Americans are unwilling to make the healthy change. An action to restrict people from inflicting harm on themselves should not be looked upon as a governmental takeover, but rather a change to allow us to live longer. When the government decided to ban smoking in restaurants, there was an outcry from smokers complaining that their freedom was being taken away. However, after a few months, those who smoked went outside as usual, very little complaining occurred, and everyone was able to breathe easily again.
America Weighs In
Limiting the amount of soft drinks someone consumes in one sitting may be a good start in fighting obesity and diabetes. However, the other part of the equation is not just quantity, but also quality. How much sugar is in that 12 oz cup? Sugar is the key ingredient in all soft drinks, and is a factor in the epidemic of obesity. The sugar content in drinks can be difficult to estimate, so we need to turn to the nutrition label on a product.
This is where a startling realization hits those who know how to read the label. The amount of calories within many products are not accurately represented! That’s right, those calories are not what they may appear. A search for an answer was prompted when I was explaining to my wife how one calculates the amount of calories in a product. To figure out the total calories in a product, the three macronutrients are summed up by their respective caloric value. In all foods and beverages, calories are calculated by adding the total amount of fats (1 g = 9 kcal), carbohydrates (1 g = 4 kcal), and proteins (1 g = 4 kcal) in the product. Sometimes alcohol is also added (1 g = 7 kcal). An example was presented using a can of Coke (see picture). When we take a look at the three Macronutrients, we see that the only one that has a value is carbohydrates. This made it easy…so I thought. When we multiply the amount of carbs in the beverage (39 g.) with its corresponding caloric value (4 kcal), we get 39 * 4 = 156 calories. But wait, why does the calories of the can state 140 cal? This is not a rounding issue as you will read below. The extensive search led me through the Food and Drug Administration (FDA) (who regulates the food label) to get to the bottom of the fiasco. Scrounging through the FDA guidelines for proper labeling of nutrition facts was daunting. I came across a plethora of jargon and redirections that made it hard even for the product manufacturer to adhere to the guidelines.
The following were some questions relating to the problem, but there was nothing in my search that could explain why Coke was able to misrepresent their caloric value by 16 calories!
N8. Should a value of 47 calories be rounded up to 50 calories or rounded down to 45 calories? Answer: Calories must be shown as follows:
50 calories or less–Round to nearest 5-calorie increment: Example: Round 47 calories to “45 calories”
Above 50 calories–Round to nearest 10-calorie increment: Example: Round 96 calories to “100 calories”
21 CFR 101.9(c)(1) Also see Appendix H for rounding guidelines.
N18. What is meant by sugars on the Nutrition Facts label? Answer: To calculate sugars for the Nutrition Facts label, determine the weight in grams of all free monosaccharides and disaccharides in the sample of food. The other nutrients declared on the nutrition label are defined in 21 CFR 101.9(c). 21 CFR 101.9(c)(6)(ii)
N16. How is total carbohydrate calculated? Answer: Total carbohydrate is calculated by subtracting the weight of crude protein, total fat, moisture, and ash from the total weight (“wet weight”) of the sample of food. 21 CFR 101.9(c)(6)
When I was able to find the section on carbohydrates and caloric measurement requirements (see references), there was nothing that mentioned how accurate the manufacturer had to be when producing a number. They did state that a certified chemical testing company had to weigh all amounts of nutrients before producing the label. So my question is, what scientist doesn’t know how to do basic arithmetic? Before banning the extra-large cups and refills, we might want to figure out how much sugar we really are consuming.
Try this: go outside and run around the block (ok, just jog). Most of you probably would have donned a pair of cushioned, foot correcting sneakers before walking out of your house. This is typical for many 21st century humans who want to make sure they don’t get injured while braving the pavement. Shoe stores are filled with hundreds of brands and models specifically designed to combat some kind of foot problem when you’re running. However, current studies have indicated that the ideal thing to wear for running might not be a pair of arch supported or ankle stabilizing sneaker anymore. Why it took researchers so long to run down the stats on how our bones, muscles, and ligaments adapt to the different surfaces when we walk or run and how that changes our whole body’s physiology is probably because they were wearing the wrong shoes too. Barefoot running, and even walking, can be traced back to our great Paleolithic ancestors and now companies like Vibram, Newton, Saucony, and Nike have flooded the markets with their shoes that claim to resemble running barefoot, without the scrapes and bruises.
Through advanced technology, shoe manufacturers have been able to design sophisticated footwear to prevent our feet from over pronating (stability control), pounding the ground with too much force (shock absorbers like air sacs, springs, and more cushion), and dropping our arches (arch support). These new methods for controlling our feet’s movement are more of a “crutch” than a treatment. In the last decade, studies on barefoot running have sent many health and sports magazines to track down experiences of this phenomenon. The leading magazines for running enthusiasts, Runners World and Running Times, have both printed a number of articles on the benefits of minimalist shod and barefoot running. A study conducted by Dr. Daniel E. Liberman, professor on Human Evolutionary Biology at Harvard University, pointed out the natural adaptations of the body as a person runs barefoot compared to a shod runner. When a runner has the ability to allow his or her foot to move freely when making contact with a surface, the proprioceptors within the foot muscles respond and adapt to the surface, thereby recruiting the correct set of muscles to prevent injury from occurring. With foot correcting sneakers, the foot has little awareness of the surface with which it is making contact, causing a incorrect running style, and therefore, the recruitment of different muscles are needed, resulting in common running injuries.
Here’s an experiment for you to try. Go to your local high school track, or if you have a clean section of road nearby, run ten yards down the track or road. Then take off your shoes and repeat. If you compare the two running styles next to each other (shoes and barefoot), one would see that our running style quickly changes when our foot hits the ground. When we run with shoes, because of the cushion in the heel, we’re more prone to have our heel strike first. Yet once our shoes come off, our body shifts to the mid or front part of our foot where our legs can suddenly work together like a spring and propel our bodies forward. This also prevents our heel from stabbing the ground and hurting the bony surface. “The amount of reaction force generated in the foot and leg also decreases, explains Dr. Liberman. A look at his figure (Fig. 1) shows that there is much less reaction force when someone uses a front foot strike with a short stride, which is common when running barefoot compared to a rear foot strike (heel to toe style).
This is not to say that everyone should go out today, ditching those old cross-trainers and run freely. Running barefoot takes time, as is common in any form of muscle training. Muscles, when stressed, need time to recover and adapt. Also, unlike the humans of 100,000 years ago who didn’t grow up with something on their feet from birth, have paved roads, and broken glass shards, the 21st century human must train our feet longer for the conditions of today’s environmental surfaces. Vibram’s FiveFingers, Nike’s Free Run, Saucony’s Kinvara 2 are minimalist shoes that allow your feet the freedom to move like being barefoot but with a little added protection between your feet and the pavement. If you want to be true to your natural instincts, train your body to run sans shoes. Start on grass or sand before transitioning over to tougher surfaces. Don’t run too long if you’re inexperienced because the muscles in your foot will quickly fatigue. Running a couple times a week barefoot will make your feet adapt to the surface and overtime, you’ll have the ability to run away without any injuries.
References:
Liberman, D.E. (2012). What we can learn about running from barefoot running: an evolutionary medical perspective. Exerc. Sport Sci. Rev., Vol. 40, No. 2, pp. 63Y72
In conjunction with May’s observation of National Physical Fitness and Sports Month, National Bike Week starts today. This week (May 16 -18) commuters are asked to ride two wheels instead of four. Bike to Work day, May 18, is a great way to promote physical activity and make a statement. Not only would people help advocate the physical wellbeing of someone’s health, but it will also show many environmentalist that we support our world’s health by deciding not to expose harmful gases and pollution into our oxygen that we breathe. To find more about Bike Week, visit League of American Bicyclists.
To show my support, I will be riding my bike to work for the rest of the week. I encourage you to do the same and show your support for physical activity. If you’re a lucky employee or self-employed worker, take some time and dust off that bike for a nice bike ride within the day. Catch some wind, breathe some fresh air, and get your body moving.
As the final hours of the second decade of my life quickly fade into history, I pause for a moment to review what I have accomplished in the last twenty-nine years. Then I scope out what I still need to work on to continue staying healthy as my body begins to fight against me. Literature states that your body’s performance peeks in your twenties and begins to level off once you hit the big 3-0. This translates into, “work harder or work longer to achieve your goals.” I also know that my body will need more time to recover after workouts (those all-nighters before a hard workout are pretty much over). As long as I can keep stimulating my muscles with cardio and resistance training my metabolism will still be high enough to burn my meals. Yet when it comes to meals I will have to change accordingly just like I did when I went from my teens into my twenties. This is a common mistake that many people make because they’re so accustomed to their old diets.
This is the age where you know that you’re either cut out for the pros or not. For 99% of us who are not cut out to be an elite athlete, we must focus our workouts on what matters the most: longevity. Ladies, if you want to tighten up your tush, tummy, and thighs, you have to change it up after you hit 30 years. So do the men. Your body’s changing, so why aren’t your workouts? For all who are about to take the big leap into the next installment of their lives, here is a workout for you to make that seamless transition. And if you’re a veteran of this age, you can still do it to challenge your core stabilizers and continue to improve your health. If you are still rocking the teens and twenties, try this workout too. Before starting any new workout plan, remember to always consult your physician if you have any medical conditions or haven’t been exercising within the past three months.
The 30 Year Old Challenge This workout uses functional movements to target commonly missed areas to give you a body that will transcend well past your thirties. You will run through the exercises in a circuit. Perform each exercise for 30 seconds, moving from one exercise to the next. Rest for 2 minutes before starting back at the top and doing another round. Complete 3 rounds total.
1. Squat to Rotational Press Starting in a squat with a weight in your hands, lower your weight to one side just outside your knees. Then press with your heels and stand up, while rotating your body to the other side and press the weight overhead. Switch to the other side for the next 30 seconds.
2. Normal/NarrowPushups
Start in a pushup position (you can modify it by using your knees) with your hands placed a little wider than shoulder width. Perform a pushup and then move your hands to shoulder width and perform a push up with your elbows close to your side.
3. Lunge with Twist
Start in a long staggered stance. Place a weight in your hands and keep your elbows bent at a 90° angle. Drop your back knee down into a lunge and stop before your back knee touches the ground, forming a right angle with your front knee. Rotate the ball and your torso to the side of your front knee. Make the movement come from your abs and obliques. Rotate back and push with your front quads to stand back up. Stay on the same side for 30 seconds then switch sides.
4. 1 Arm High Row with Knee Lift
Place a handle to a pulley machine and adjust the pulley to the top setting. In a staggered stance with your right hand on the handle and your left foot back, pull the handle to the side of your chest while lifting the back knee forward and up to hip level. Return your hand and leg back in a controlled movement. Stay on the same side for 30 seconds then switch sides.
5. Plank with Hip Drop
Place your forearms on the mat with your elbows under your shoulders. Keep your body in a straight line and raise your hips and knees off the mat. (Place your legs apart wider to make it easier.) Then drop your hip to one side and touch the mat. Bring your hips back up and drop down to the other side.
6. Pushup to 1 Leg Stand Start in a 1 legged standing position. Bend forward and drop your hands to the ground while staying on 1 leg. Lower yourself down into a pushup and explode back up to a 1 leg stand. Switch leg after 30 seconds.
7. Incline Bench Superman’s Lie on your stomach on an incline bench. Place your arms by your side with your fingers pointed up. Without lifting your chest, extend your arms straight up slowly and return back slowly.
8. Crossover Lunges Start in a standing position. Cross one leg behind the other and drop down into a lunge while extending the back leg to the side. Tap your back foot on the floor then push yourself back up with your front leg to a standing position. Perform one side for 30 seconds then switch sides.
9. Quadrupeds Position yourself on all fours on the mat. Keeping your abs, glutes, and back tight, extend one arm straight out while extending the opposite leg behind you. Return to start and switch sides.
10. Side Planks
Lie on your side and stack your legs on top of each other. Place your bottom elbow under your shoulder and forearm on the floor. Lift your hips and knees off the floor. To modify, bend your bottom leg behind you at the knee. Hold for 30 seconds then switch sides.
So time is a constraint, but you don't want to miss a workout. Save some time and increase your intensity by preforming compound movements. Squats to overhead presses, push-ups with rows, lunges with bicep curls, and deadlifts can target all the major muscles and still leave you so time to grab a bite between lunch breaks.
