Office Workout? Why Not!

We are all guilty of this; no matter who you are or how fit you are there’s always that nagging notion in your mind of “I’m just too busy today to go workout” and as a fitness professional I know that’s not really the case. You just think you are “too busy” to get a workout in. I know you can’t necessarily dedicate an hour to a workout every single day, but there are sneaky ways to get little workouts in throughout the day to keep fitness a part of your lifestyle in and out of the gym.

Take this 10 minute office workout for example. You don’t need any equipment, you won’t break a sweat so you won’t have any embarrassing odor at your afternoon client meeting, and you can do it indiscreetly at your desk.

  1. Lateral Neck Flexion: Simply flex your neck to the right and then to the left for a set of 10. This exercise should be done while seated.
  2. Forward Neck Flexion: In a seated position, flex your neck forward for a set of 10.
  3. Shoulder Rolls: In a seated position, roll your shoulders forward for a set of 10 and then backwards for a set of 10.
  4. Leg Crossover Stretch: In a seated position, cross your legs and then rotate your upper torso to the side of your top crossed leg. For example, if you cross your right leg over your left leg, then rotate your torso to the right side. Hold this position for 15-30 seconds. Do 2 sets of 5 repetitions on each side.
  5. Seated Leg Extension (Leg Kicks): In a seated position, extend and kick out one leg in front of you for a set of 20. Next, do the other side for a set of 20.
  6. Single Leg Lifts: In a seated position, extend one leg in front you and keep it elevated and extended. Lift and hold the extended leg for a set of 20 then do the other side.
  7. Circle Leg Lifts: In a seated position, with one leg extended in front with your toes pointed, make small circles with your extended leg in one direction then reverse the direction for a set of 5-10 in the opposite direction.
  8. Triceps Chair Push Ups/Dips: Start at the edge of the chair with your body forward and knees flexed, and then flex your elbows. Next drop your torso downward, then extend your elbows and elevate your torso. Remember to breathe while doing these. Consider 2 sets of 10 repetitions.
  9. Calf Raises: Seated calf raises can be done with the toes pointing forward, outward, or inward. While seated with the back straight and shoulders squared, lift your heels and contract your calves. Consider 2 sets of 10 each. These exercises will really help with lower extremity circulation.

Additionally, you can sit at a stability ball, a.k.a. Swiss ball, at your desk and do most of these moves on that to increase the effectiveness of the workout.

Throwing this little workout into your day will help you keep working towards your fitness goals but it will help you feel more energetic which leads to better efficiency in every aspect of your life, which leads to bigger and better things! 



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