While working from home, you may be working in a chair that doesn’t love your back as much as the one in your office does. And you may be sitting too long, even if you get up to throw in a load of laundry. Give yourself a little dose of afternoon energy by adding this fifteen minute workout to your lunch break.

Official EFA Workout Break

Jumping Jacks (45 seconds to 1 minute)- Everyone did jumping jacks in gym class, no different here.  The object here is to do them at a pace that raises your heart rate a bit, gets your blood pumping and metabolism moving.

Pushups (10 to 15)- Assume a push up position with your arms extend, hands positioned just outside shoulder width, and up on your toes with your back side flat.  Bend your elbows until your elbows are at least at a 90 degree angle to the floor (you can go lower if you are strong like bull) be sure to keep your elbows tucked in toward your sides, then push back up to the high push up position.  After a 1 count, repeat.  Modification– if too difficult from a high push up position do your pushups from your knees.

Lateral Lunges (10 per side)- Stand with feet together shoulder width. Take a generous lateral step sideways to the right.  Your right knee should be bent to almost a 90 degree angle and pointed forward at approximately a 45 degree angle from your right hip.  Hold for a 2 count then push off with your right thigh and glute muscles and return to a standing position with feet shoulder width apart.  Duplicate the same move with your left leg.  Alternate this move until you complete 10 repetitions with each leg.

Low Plank (work up to 1 minute)- get in a plank position on your elbows with your legs straight and up on your toes.  Your core should be tight and your back and butt should be level.  Resists letting your hips drop toward the ground or your hips scissoring up to ward the ceiling.  Hold this position for a minute or longer if able.

Air Squats (20 repetitions)- Stand with feet slightly wider than your shoulders.  Lower your butt toward your ankles as if you are going to sit in a chair.  Stop when your thighs are as close to parallel to the floor as comfortable, hold for a 2 count and then push back up to a standing position.  Repeat for 20 repetitions.

Looking for a little more? Go ahead and do the circuit all over again. Otherwise, settle in to tackle your inbox with a new little burst of energy. Don’t forget to hydrate!

Robert Anderson

More about the author: Robert Anderson

In his role as vice president, Rob helps EFA advisors with business planning and practice management. He currently holds Series 7, 24, 63, 65, and 99 securities licenses, as well as property, casualty, and life insurance licenses.