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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

How To Squeeze in a REAL Workout at Work + Hair & Makeup Products For Post-Workout

I was recently interviewed by the Houston Chronicle’s Maggie Gordon – on how to to fit in a good workout on your lunch-break. My suggestion was to do your workouts AT work so you can cut down on travel time to/from a gym or class…since most people only have an hour or less for lunch. Below are 2 workouts I gave her that you can do in your office. Don’t be scared to do it! If you are shy..the staircase workout is great because you can get a little privacy. But, even better yet – get your coworkers to join you! I’ve also included some of my favorite products I use after my workout to freshen up fast. You can read the Houston Chronicle’s article here.

Staircase Workout (no equipment needed)

*Alternate running stairs for 3 minutes in between each of these sets. Try to do a fast pace and get your heart rate up. It doesn’t matter how big your staircase is – just do it for 3 minutes.

#1

  • 10 Pushups with hands on the step (incline pushups)
  • 30 Squats
  • 10 Pushups with feet on the step (decline pushups)

#2

  • 15 Elevated lunges (place back foot on a step behind you) on the Right
  • 20 Calf raises on the stairs – let your heels dip off the step a little when you lower down
  • 15 Elevated lunges on the Left

#3

  • 15 Seated tricep dips on stairs
  • 30 Squats
  • 15 Seated tricep dips on stairs

#4

  • 20 Plank Tucks: Hold a plank with hands on the stairs and alternate tucking your knees to elbows. Right knee to right elbow/left knee to left elbow
  • 10 tricep pushups (wrists under shoulders and keep elbows close to your sides)
  • 50 Mountain Climbers with your hands on stairs (each time you pull your knee in is 1 count…so basically count to 50)

30 Minute HIIT Circuit (equipment: medium resistance band and timer)

*You can do this workout anywhere in your office – a conference room, break room, the parking garage, out front of your building, etc. 

#1

  • Easy = 45 seconds jumping jacks
  • Medium = 45 seconds of overhead shoulder presses with band
  • Hard = 45 seconds of squat jumps

#2

  • Medium= 45 seconds pushups
  • Hard= 45 seconds jump lunges
  • Easy= 45 seconds calf raises

#3

  • Hard = 60 seconds high knees
  • Easy = 60 seconds bicep curls with band
  • Medium = 60 seconds of hip abductions with band (walk side to side with band under your feet and hold handles at shoulders)

#4

  • Medium = 60 seconds of bent over rows with band (band over feet and bend over making back parallel to floor)
  • Easy = 30 seconds of upright rows with band
  • Hard = 60 seconds of burpees

Ideas For Staying Motivated:

  • Get your coworkers involved!
  • Follow sample workouts from trainers or bloggers online (I have a ton of samples here: https://www.cari-fit.com/category/free-sample-workouts/ and here: http://bombshell-bootcamp.com/topics/workouts/
  • Post on social media that you are about to workout or do a post-workout selfie and brag about your accomplishments. You’ll also motivate others this way : )

Products I Like:

  • The last thing you want to do is slather on foundation when you are still hot and radiating heat. Instead us a tinted moisturizer to keep your glow going. I like Aveeno tinted moisturizer and Tarte (I’m a big fan of all of their products).
  • For hair I usually wear it in a loose bun and then after I spray it with a beach wave spray. It acutally works good if your hair is a little wet or sweaty. I love this one form Oribe.
  •  I also like dual bronzer and blush in one so that I don’t have to spend time searching for 2 products. I like Benefit “Dallas” (it’s blush/bronzer in one product) and then my travel size Nars multiple with bronzer/blush.
I don’t like hauling a full bag of makeup either so I get small sample sizes that fit in my purse. I like these:
  • a retractable makeup brush: http://www.sephora.com/buff-go-retractable-face-brush-P273404?skuId=1300532&icid2=products%20grid:p273404
  • mini mascara (you can get a lot of brands in sample or travel sizes)
  • BB cream stick (easy to apply on the go – got mine at Target).
  • LOVE this mini brush by Sephora (I have thick long hair and it works).
  • test

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About Me

About Me
Cari Shoemate

Hi! I'm Cari! I'm a fitness star turned Mom of 3 who lives in Houston, TX. Getting fit and healthy is a journey and one I understand well. After graduating from college I worked in a corporate setting for many years and gained a lot of weight and had an unhealthy lifestyle. Finally, after I had enough - I decided to regain my healthy lifestyle that I had in college by fitting in workouts and eating healthier. Eventually, I left my corporate job to become a full-time personal trainer and group fitness instructor. I also created Bombshell Bootcamp over 10 years ago and it has become one of Houston's top bootcamps! My passion then turned into greater opportunities to write workouts for national magazines, appear on tv doing workouts and speaking about healthy and fitness, making fitness DVD's and working with many celebrities. Fast forward a few years....and then I had my first baby! I'm now a Mom of 3 little ones and try to incorporate healthy living and exercise in our family's lives. Not only do I still blog about workouts and fitness, but I have shifted some to include family fitness, family travel, fashion, health/beauty and general lifestyle.

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