Yes, life gets in the way sometimes! We can all relate to the fact that getting your workout routine scheduled into your busy day can be tough, so why not get fit while working! Spice up your work day with a bit of exercise. Below I have listed some fun, yet easy workouts you can do at your desk or anywhere for that matter. These exercises will help break up the work day leaving you feeling rejuvenated, ready to tackle your work tasks. Enjoy!
- Bicep Curls. Do 3 sets of 25 water bottle (full) Bicep Curls with each arm. You can keep typing with this one!
- Tricep Dips. Put your arms behind your back, resting on your chair (rest chair against wall to avoid it moving), slowly raise and lower your self. Do 3 sets of 15 reps.
- Forward Lunge. Start with feet shoulder-width apart, step forward to lunge position keeping front knee at 90 degrees above toes, then return to starting position. Do 3 sets of 15 reps each leg.
- Chair Squats. Lift your rear end off of your seat and hold for a 15 seconds. Do 5 sets.
- Calf Raises. Stand in front of a desk or other piece of furniture you can hold on to for balance. Raise your heels off the floor and slowly lower them. Do 3 sets of 30 reps each side.
- Leg Extensions. While seated extend one leg, hold stretch for 30 seconds then alternate sides. Do 5 sets each leg.
- Take the Stairs, whenever possible throughout the work day. To get a harder workout, try taking them two at a time, you’ll get a chance to stretch your legs more than you would otherwise. Bonus, you will burn more calories and get some cardio into your day!
- Walking Meetings are the new trend. Schedule the next team or one-on-one meeting outdoors. Enjoy the fresh air while burning calories and getting some cardio into your day.
- Wall Sits. Rest your back against a wall, move your feet away from the wall like you are sitting in a chair. Hold for 60 seconds, do 3 sets.
- Gluteal Squeeze. Tense up the muscles of your rear end and hold for a count of 10. Do this 10xs pausing for 30 seconds.
- Jumping Jacks. Do 3 sets of 2 minute intervals. Get the heart rate up, ready to tackle the rest of the work day!
- Pretend Jump Rope. Hop either on both feet at once or alternating feet. Move your arms as if you are turning a jump rope. Do 5 sets for 60 seconds each.
RSS Feed